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Pan-fried Sooke Trout Fillets with Tomatoes, Capers and Lemon

2 servings


Dairy Free Dinner for Two Gluten Free Low Sodium No Added Sugars Under 30 Minutes

Nutritional Facts Per Serving

27.8 g
5.3 g
1.3 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 328
  • Fat 21.7 g
    • Saturated  
    • + Trans 
  • Cholesterol 75 mg
  • Sodium   126 mg
  • Carbohydrate 5.3 g
    • Fibre   1.3 g
    • Sugars  
  • Protein 27.8 g
    • Vitamin A 11 %
    • Vitamin C 40 %
    • Calcium 10 %
    • Iron 7 %


Preheat oven to 200 degrees F. In a medium-sized, preferable non-stick skillet, heat the olive oil over medium-high heat. Season the trout with salt and pepper. Place the fish in the skillet flesh-side down and cook 3 minutes. Carefully flip fish over and cook 3 minutes on the skin-side. Transfer fish to two dinner plates and keep warm in the oven. Add tomatoes, capers and lemon juice to the skillet and cook 2-3 minutes. Season with salt and pepper, and then spoon mixture over the fish. Sprinkle with parsley and serve.

Serving Suggestions

Boiled new potatoes and grilled or roast zucchini or pepper slices would go nice with the trout.

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