Pan-Seared Trout with Lemon and Fresh Parsley

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Delicately pan-seared trout fillets finished with fresh lemon juice and parsley for a bright, simple seafood dish. This Polish-inspired seafood recipe, ready in about 20 minutes, pairs trout fillets, olive oil, lemon for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 240 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 10 min Serves 4 Polish cuisine 240 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 trout fillets (6 oz each). Season both sides with 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp garlic powder.
  2. Step 2: Heat 3 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add fillets skin side down and cook for 4-5 minutes until edges are crispy.
  3. Step 3: Flip fillets carefully and cook for an additional 2-3 minutes until fish flakes easily with a fork.
  4. Step 4: Remove from heat, squeeze juice of 1 large lemon over fillets, and sprinkle 1/4 cup chopped fresh parsley on top.
  5. Step 5: Serve immediately with lemon wedges.

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