This ten minute pan seared steelhead trout recipe is healthy, jammed with good protein, and full of flavor. Steelhead trout can make a ten minute dinner happen and hands-down, pan searing is the way to go for crispy skin and delectable fish that is still in the range of healthy, tasty, and the presentation is delicious. Ten minutes is all you need for this very versatile steelhead trout recipe, which can be used for filet or whole fish, and dinner is served!
Table of contents
What is Steelhead Trout?
- Steelhead trout is a species of trout closely related to salmon, known for its rich, pinkish-orange flesh and mild, slightly buttery flavor.
- It is anadromous, meaning it migrates from freshwater to saltwater and back to spawn.
Health Benefits
- Rich in Omega-3 Fatty Acids: Promotes heart and brain health.
- High in Protein: Supports muscle growth and repair.
- Loaded with Vitamins: Contains vitamin D, B12, and essential minerals like selenium.
- Low in Mercury: A safer seafood choice for regular consumption.
Sustainability
- Farmed Steelhead: Generally considered a sustainable choice due to responsible aquaculture practices, particularly in North America.
- Environmental Impact: Requires fewer resources and has a lower carbon footprint compared to other farmed fish.
- Wild-Caught Steelhead: Managed by strict regulations to protect wild populations and ecosystems.
Steelhead trout is a nutritious, flavorful, and eco-friendly choice for a healthy dinner!
Ingredients
- 1 lb Steelhead Trout Filet
- 1/8 tsp Garlic Powder
- 1/8 tsp Paprika
- 1/8 tsp Salt – or to taste
- dash Ginger Powder
- Black Pepper – to taste
- Scallions -garnish; optional
- BBQ Sauce or Sauce of Choice for Basting – optional
Equipment
- Carbon steel or cast iron pan
- Wide and long metal spatula
- Cutting Board and Knife
Instructions
These steps will allow a perfect finish to pan seared steelhead trout filet. If cooking a whole fish, see notes below for more detail.
- Heat a carbon steel pan or cast iron pan over med-high heat, but do not allow the oil to smoke.
- Add high heat tolerant oil once the pan is hot enough.
- Season the steelhead trout by sprinkling all the spices on top and salt.
- Lay the fish down in the hot pan, skin side down, with one movement. Do not move the fish. Fry the skin for three minutes. Lift the fish up with your spatula at minute two and allow the oil in the pan to go under the fish by tilting the pan.
- After three minutes, slide your spatula under the fish filet and flip it. Do not move the fish. Pan sear the steelhead trout filet for three minutes. At minute two, lift the fish and allow the oils in the pan to go under the fish.
- Flip the fish again and allow the skin to crisp up for two minutes. Baste the fish with sauce of choice, or dust salt and pepper to taste.
- Using your spatula, remove the fish from the pan onto a serving platter and enjoy right away with your favorite sides or sauces.
Notes
- Do not move the fish! The pan has to be hot enough and also, if you move the fish too early it is going to stick. Let the skin cook through before lifting and flipping it over.
- Be sure the pan is hot. A good steel or iron pan is the best for fish that is pan seared. It gives that nice crispy skin and golden fry to the fish. Heat the pan enough, but just be sure it’s not too high that the oil smokes.
If the oil smokes you will have a bitter taste and the oil is burning. Be sure to use high-heat tolerant oil.
Use a wide and long spatula or you risk breaking the fish if you have big filets.
Notes for Cooking Whole Fish
Notes for Pan-Searing a Whole Fish
Preparation Tips
- Clean and Dry: Ensure the fish is cleaned, descaled, and patted completely dry to achieve crispy skin.
- Score the Skin: Make shallow slashes on both sides to prevent curling and ensure even cooking.
- Season Generously: Rub extra salt, pepper, and optional spices or herbs (inside and out) for maximum flavor. The whole fish will require more seasoning.
Cooking Tips
- Start Skin-Side Down: Cook skin-side down for most of the time to get it crispy and golden brown.
- Minimal Turning: Flip only once to avoid tearing the delicate skin.
- Basting Option: Spoon hot oil or butter over the fish while cooking for added flavor, even cooking, and moisture.
Timing and Heat
- Moderate Heat: Too high can burn the skin; moderate heat ensures even cooking.
- Cooking Time: About 4-5 minutes per side, depending on size and thickness.
- Check for Doneness: Flesh should be opaque and flake easily with a fork.
Finishing Touches
- Rest the fish for 1-2 minutes before serving to allow juices to redistribute.
Add Ins and Variations
Flavorful Basting Sauces
- Citrus-Herb: Marinate in olive oil, lemon juice, garlic, and fresh herbs like thyme or dill for brightness.
- Asian-Inspired: Use soy sauce, ginger, garlic, and a touch of honey or sesame oil for a sweet-savory glaze.
- Spicy Cajun: Coat with a blend of Cajun spices, paprika, and cayenne for a bold kick.
Toppings
- Compound Butter: Finish with garlic-herb or lemon-dill butter for extra richness.
- Fresh Salsa: Top with mango or tomato salsa for a refreshing contrast.
- Nut Crust: Add a crust of crushed pistachios, almonds, or pecans for crunch and nuttiness.
Cooking Variations
- Blackened: Coat with a spice mix and sear in a hot cast-iron skillet for a smoky, charred flavor.
- Garlic-Lemon Sauce: Deglaze the pan with white wine, lemon juice, and garlic for a quick sauce.
- Miso Glaze: Brush with a miso-honey blend before searing for a sweet and umami-rich crust. It’s just as good as Honey Miso Salmon in 20 minutes!
What to Serve with pan seared Steelhead Trout
I love this recipe for anytime of the week and it can easily be mixed up with different sauces and spices each time. My favorite is Korean BBQ sauce basted on top and the trout filet served with a side of rice or salad. Here are more ideas:
- Serve with steamed rice, easy fried rice, garlic rice, buttery angel hair noodles, or farro.
- Vegetables like baby bok choy, mushrooms, asparagus, or stir fried veggies.
- Slice some of the filet and put it in a brioche bun for a tasty fish sandwich.
- Plop the fish filet onto a big salad or into a rice bowl with Asian garnishes.
10 Min Easy Pan Seared Steelhead Trout Recipe
This ten minute pan seared steelhead trout recipe is healthy and full of flavor. Pan searing is the way to go for crispy skin and delectable fish. Ten minutes is all you need for this very versatile steelhead trout recipe, which can be used for filet or whole fish, and dinner is served!
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Rate
Servings: people
Calories: 224kcal
Equipment
- 1 Skillet Carbon steel or cast iron pan
- Wide and long metal spatula
- Cutting board and knife
Ingredients
- 1 lb Steelhead Trout Filet
- ⅛ tsp Garlic Powder
- ⅛ tsp Paprika
- ⅛ tsp Salt – or to taste
- 2 tbsp high heat oil avocado, canola, coconut
- dash Ginger Powder
- Black Pepper to taste
- Scallions garnish; optional
- BBQ Sauce or Sauce of Choice for Basting optional
Instructions
- Heat a carbon steel pan or cast iron pan over med-high heat, but do not allow the oil to smoke.
- Add high heat tolerant oil once the pan is hot enough.2 tbsp high heat oil
- Season the steelhead trout by sprinkling all the spices on top and salt.1 lb Steelhead Trout Filet, ⅛ tsp Garlic Powder, ⅛ tsp Paprika, ⅛ tsp Salt – or to taste, dash Ginger Powder, Black Pepper
- Lay the fish down in the hot pan, skin side down, with one movement. Do not move the fish. Fry the skin for three minutes. Lift the fish up with your spatula at minute two and allow the oil in the pan to go under the fish by tilting the pan.
- After three minutes, slide your spatula under the fish filet and flip it. Do not move the fish. Pan sear the steelhead trout filet for three minutes. At minute two, lift the fish and allow the oils in the pan to go under the fish.BBQ Sauce or Sauce of Choice for Basting
- Flip the fish again and allow the skin to crisp up for two minutes. Baste the fish with sauce of choice, or dust salt and pepper to taste.
- Using your spatula, remove the fish from the pan onto a serving platter and enjoy right away with your favorite sides or sauces.Scallions
Notes
Do not move the fish! The pan has to be hot enough and also, if you move the fish too early it is going to stick. Let the skin cook through before lifting and sae when flipping it over.
Be sure the pan is hot. A good steel or iron pan is the best for fish that is pan seared. It gives that nice crispy skin and golden fry to the fish. Heat the pan enough, but just be sure it’s not too high that the oil smokes.
If the oil smokes you will have a bitter taste and the oil is burning. Be sure to use high-heat tolerant oil.
Use a wide and long spatula or you risk breaking the fish if you have big filets.
Notes for Pan-Searing a Whole Fish
Preparation Tips
- Clean and Dry: Ensure the fish is cleaned, descaled, and patted completely dry to achieve crispy skin.
- Score the Skin: Make shallow slashes on both sides to prevent curling and ensure even cooking.
- Season Generously: Rub extra salt, pepper, and optional spices or herbs (inside and out) for maximum flavor. The whole fish will require more seasoning.
- Start Skin-Side Down: Cook skin-side down for most of the time to get it crispy and golden brown.
- Minimal Turning: Flip only once to avoid tearing the delicate skin.
- Basting Option: Spoon hot oil or butter over the fish while cooking for added flavor, even cooking, and moisture.
- Moderate Heat: Too high can burn the skin; moderate heat ensures even cooking.
- Cooking Time: About 4-5 minutes per side, depending on size and thickness.
- Check for Doneness: Flesh should be opaque and flake easily with a fork.
- Rest the fish for 1-2 minutes before serving to allow juices to redistribute.
Nutrition
Nutrition Facts
10 Min Easy Pan Seared Steelhead Trout Recipe
Amount per Serving
Calories
224
% Daily Value*
Fat
10
g
15
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
5
g
Cholesterol
88
mg
29
%
Sodium
79
mg
3
%
Potassium
549
mg
16
%
Carbohydrates
0.1
g
0
%
Fiber
0.04
g
0
%
Sugar
0.01
g
0
%
Protein
31
g
62
%
Vitamin A
127
IU
3
%
Vitamin C
1
mg
1
%
Calcium
65
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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