Garlic-Infused Crispy Pan-Fried Trout Steak
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat18gram
Protein38gram
Ingredients
- Trout steak (skin on, fresh; choose firm, bright flesh, no smell)2 pieces
- Garlic cloves (fresh, firm, no sprouting)3 pieces
- Olive oil (extra virgin for best flavor)2 tbsp
- Salt (fine sea salt preferred)1 tsp
- Black pepper (freshly ground)0.5 tsp
- Lemon (optional, to serve)0.5 piece
This garlic-infused crispy pan-fried trout steak recipe is perfect for beginner cooks looking to enjoy a flavorful, healthy, and quick meal. Using common ingredients and straightforward steps, you'll have a tender, perfectly cooked fish with a delightful garlic aroma. Trout steaks cook quickly and should reach an internal temperature of 63°C (145°F) for safe consumption. The total cost of ingredients is approximately $8 USD, €7, £6, and ₹600, and the dish contains about 350 calories per serving. This recipe is gluten-free, low-carb, moderately easy, and takes about 20 minutes from start to finish.
Preparation instructions
Prepare the Trout Steak
1Pat the trout steaks dry thoroughly with paper towels to remove excess moisture. This helps achieve a crispy texture when frying. Season both sides evenly with salt and freshly ground black pepper. Let them rest at room temperature for 5 minutes. Proper seasoning enhances flavor.
Mince the Garlic
2Peel and finely mince the garlic cloves. Fresh garlic will provide a fragrant and pungent flavor that complements the trout beautifully.
Heat the Pan and Oil
3Place a non-stick or heavy skillet on medium-high heat. Add the olive oil and let it heat for about 1-2 minutes until it shimmers slightly. Using the right heat level prevents sticking and helps crisp the skin.
Cook the Trout Steak - Skin Side First
4Add the trout steaks skin side down carefully into the hot oil. You should hear a gentle sizzle. Cook for about 3-4 minutes without moving them; this allows the skin to crisp up nicely. Avoid flipping too early to prevent sticking.
Flip and Add Garlic
5Flip the trout steaks gently using a spatula. Immediately add the minced garlic around the fish in the pan. Cook for another 2-3 minutes, spooning the garlic-infused oil over the fish to keep it moist and flavorful. This step infuses garlic flavor without burning it.
Check Internal Temperature
6Use a food thermometer to ensure the thickest part of the trout steak reaches an internal temperature of 63°C (145°F). The flesh should be opaque and flake easily with a fork. This confirms the fish is safely cooked.
Serve Warm with Lemon
7Remove the trout steaks from the pan and place on serving plates. Optionally squeeze fresh lemon juice over the top for a bright, fresh finish. Serve immediately for best taste and texture.
Cooking Tips
1To avoid cross-contamination, always wash your hands and utensils thoroughly after handling raw fish.
2If you don't have a food thermometer, check that the fish flakes easily with a fork and is opaque inside to ensure it is cooked.
3If fresh trout steaks aren't available, you can use fillets, but cooking times may vary slightly.
4Use a non-stick pan or well-seasoned cast iron skillet for best results to prevent the fish from sticking.
Equipment Needed
- Non-stick or heavy skillet
- Cooking spatula
- Food thermometer
- Knife and cutting board
- Paper towels
Shopping List
- [ ] Trout steak (2 pieces, fresh) (~$6): Select firm, moist, and fresh steaks with shiny skin.
- [ ] Garlic cloves (3 pieces) (~$0.50): Choose firm cloves without sprouts.
- [ ] Olive oil (extra virgin) (~$1 for quantity used): Look for cold-pressed, extra virgin for best flavor.
- [ ] Sea salt (~$0.20): Fine sea salt is preferred for even seasoning.
- [ ] Black pepper (ground or fresh) (~$0.20): Freshly ground pepper enhances aroma.
- [ ] Lemon (optional, 1 piece) (~$0.50): Choose firm, bright yellow lemons with no soft spots.
Total approximate cost: $8.40 USD
FAQ
What internal temperature should trout be cooked to for safety?
Trout should be cooked to an internal temperature of 63°C (145°F) to ensure it is safe to eat.
How can I tell if the trout is fully cooked without a thermometer?
When cooked, trout flesh becomes opaque and flakes easily with a fork. If the flesh is translucent or resists flaking, cook a bit longer.
Can I use frozen trout steaks for this recipe?
Yes, but make sure to thaw them completely in the refrigerator and pat dry before cooking to avoid excess moisture.
Is it necessary to cook trout skin side down first?
Yes, cooking skin side down first crisps the skin and helps prevent the fish from sticking to the pan, improving texture and flavor.