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Home » RECIPE » Dinner » Pan Fried Steelhead Trout

Pan Fried Steelhead Trout

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By: Shinee Published: 3/29/2016Updated: 8/10/2020

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Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!

Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!

Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!

Whoa, that was a long title…

We’re talking steelhead trout today.

No, it’s not salmon. It’s really, really similar to salmon though. The look, the color, the taste. I actually found this tasty fish by accident a while back. I thought I bought salmon at the store only to find it was trout.

“What? Trout is small white fish,” I thought. Then I learned about their steelhead relatives, that are actually rainbow trouts, traveled into the ocean. That’s why they’re bigger than rainbow trouts, that remain in fresh water.

Compared to salmon, steelhead trouts are a bit less fatty and slightly cheaper. Now this beautiful fish is regular in our menu rotation.

Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!

Today’s recipe requires a little bit of technique, but once mastered, it’s one of the fastest dinners you’ll serve. Cooking the fish takes just about 10 minutes, plus couple more minutes to make the sauce. And if you start steaming some veggies, or rice before cooking fish, you’ll get a complete meal in less than 30 minutes!! Now, that’s a winner in my book. Here I’m serving the trout with saffron rice. I’ll be sharing the recipe on Tuesday, so stay tuned!

Alright onto the trout… I absolutely love pan-frying skin-on trout fillets for its salty, crispy skin against melt-in-your-mouth tender meat. No, don’t leave that skin on the plate, it’s the best part!!

There are a few things to keep in mind to achieve that delicious crispy skin and avoid slimy, greasy one (<- just gross!).

Tip #1: Dry the fillets thoroughly with paper towel. It’s the most important step!
Tip #2: Heat the oil on medium high heat before adding fish. The oil should be sizzling hot! Though I use non-stick skillet to fry my fish, you can use stainless steel skillet too. Just don’t force the fish when ready to flip it, because just like steak, the fish fillets will detach on their own when ready.
Tip #3: Once you add the fish to the pan, reduce the heat to medium low to cook the fish low and slow. This will ensure tender, juicy meat. No one wants dry, overcooked fish, trust me.

Pan fried steelhead trout with thyme lemon butter sauce- step by step photo instruction

Now, let’s talk about that lemon butter sauce. Tangy lemon pairs so well with trout, but let me warn you, it’s not everyone’s cup of tea. The sauce is very lemon-y and strong. For my husband, for example, it was too acidic. That’s why I advise to serve the sauce on the side, so everyone can adjust the amount to their liking. I happen to love lemon so much so I just smother my fish with it.

This lemon butter sauce seemingly simple to make, but it’s a bit tricky if not careful. Before I mastered the technique, I ended up with greasy melted lemon butter (oops!), not something you want to pour over your beautiful fish. Luckily, I now know exactly how to make this luscious sauce every time!

To get the silky smooth, perfectly emulsified lemon butter sauce, first you need to reduce the lemon juice in half (concentrate the flavor!) and then add butter in small pieces and SLOWLY melted it into the sauce over low heat. I repeat, if you melt the butter too fast over too hot heat, you’ll get melted lemon butter instead. When done right, the sauce is kind of opaque and silky smooth.

If you get leftover sauce, don’t throw it out! You can re-use it in another dish. When you’re roasting chicken, for example, generously smear it all over before cooking. It won’t even have the strong lemon flavor anymore.

Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!

Next time, grab some trout fillet instead of salmon. You won’t be disappointed! Thank you for reading!

Pan-Fried Trout with Lemon Thyme Butter

Beautiful pan fried steelhead trout with crispy skin and juicy tender meat, smothered with tangy thyme lemon butter sauce. Delicious dinner in minutes!
4.91 from 11 votes
serves: 4 servings
Prep: 15 minutes
Cook: 10 minutes
Total : 25 minutes
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Ingredients

  • 1 lb skin-on steelhead trout cut into 4 fillets
  • ¼ teaspoon salt and pepper
  • 1 tablespoon olive oil

For the sauce:

  • 3 tablespoons fresh lemon juice
  • 3-4 small sprigs of thyme
  • Pinch of salt
  • 4 tablespoons unsalted butter cold and cut into 1 tablespoon pieces
Note: I test all my recipes with both measurements for the most precise and accurate result!

Instructions

  • Pat dry fillets thoroughly with paper towel. Salt and pepper on all side.
  • In a large skillet (I use non-stick), heat olive oil over medium-high heat. Once the oil is sizzling, add the fillets skin-side down. Reduce the heat to medium low and cook for about 5 minutes. Then flip each fillet and continue to cook until cooked through, about 2 minutes. Remove onto a plate skin-side up and loosely cover with a foil, while prepare the sauce. Don’t cover the fillets tightly, or the crispy skin will get soggy.
  • To make the sauce, add lemon juice, thyme and salt in a medium skillet. Bring it to a boil over medium heat and cook until it until reduced in half. Remove thyme, reduce the heat to low and add the butter 1 tablespoon at a time. Swirl the pan to slowly melt the butter before adding the remaining butter. The trick is to slowly melt the butter to get the silky sauce, instead of melted butter. You can pick up the skillet, hovering it over the heat and swirling it to melt the butter.
  • Serve the trout with side of rice, or vegetables of your choice, and lemon butter sauce on the side.

Tips & Notes:

For step-by-step photos and additional notes, read the post above.

Nutrition Facts:

Calories: 302kcal (15%) Carbohydrates: 1g Protein: 24g (48%) Fat: 22g (34%) Saturated Fat: 9g (56%) Polyunsaturated Fat: 2g Monounsaturated Fat: 9g Trans Fat: 1g Cholesterol: 96mg (32%) Sodium: 206mg (9%) Potassium: 429mg (12%) Fiber: 1g (4%) Sugar: 1g (1%) Vitamin A: 451IU (9%) Vitamin C: 6mg (7%) Calcium: 56mg (6%) Iron: 2mg (11%)
* Disclaimer: All nutrition information are estimates only. Read full disclosure here.
Author: Shinee
Course:Main Course
Cuisine:American
Did you make this?Show me your creation! Tag me @shineshka and hashtag it #sweetandsavorybyshinee!
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  1. Marianne says

    Posted on 1 August 2022 at 7:35 pm

    5 stars
    My husband and I prefer it over salmon. It was delicious .

    Reply
    • Shinee says

      Posted on 8 August 2022 at 11:29 am

      Yay, so happy you love it. Thank you for your feedback, Marianne!

      Reply
  2. JENNIFER NIX says

    Posted on 23 July 2022 at 3:34 pm

    5 stars
    I spent my 30s living on the banks of the Rogue River, and Steelhead Trout was on the menu 24/7 when they were running. Just recently, Sams Club began carrying it, and I couldn’t be happier. This recipe is now on our weekly menu – I’ve used the butter sauce also on rainbow lake trout and salmon. It’s good on everything – I have to restrain myself from licking the pot. I do use a bit more lemon because I like a really lemony sauce, but other than that, it’s spot on!

    Reply
    • Shinee says

      Posted on 8 August 2022 at 11:09 am

      Hi, Jennifer! I’m so happy you loved the sauce! It’s my favorite too.

      Reply
  3. J o y c e Zev c h i k says

    Posted on 14 July 2021 at 4:21 pm

    5 stars
    The recipe was really great I especially like the butter sauce but I was wondering if I could just seasoned the fish with something and not have the butter sauce if it would be as good I’m amazed how good the fish was first time I tried it

    Reply
    • Shinee says

      Posted on 20 July 2021 at 4:42 pm

      HI, Joyce. So glad you loved this recipe. I believe steelhead trout is a wonderful fish on its own too.

      Reply
    • Steven says

      Posted on 30 September 2021 at 6:03 am

      4 stars
      I tried it it was pretty good

      Reply
      • Shinee says

        Posted on 4 October 2021 at 11:22 am

        Thank you for your feedback, Steven!

        Reply
  4. Clayton says

    Posted on 26 May 2021 at 8:37 pm

    5 stars
    I will make this tomorrow. I really enjoyed the description. Thank you.

    Reply
    • Shinee says

      Posted on 27 May 2021 at 11:08 pm

      So glad you found my recipe. Hope it turned out well, Clayton.

      Reply
  5. Rochelle Cohen says

    Posted on 7 April 2021 at 6:21 pm

    5 stars
    A great recipe and good instructions.

    Reply
    • Shinee says

      Posted on 9 April 2021 at 9:58 pm

      Thank you, Rochelle!! So happy you enjoyed it!

      Reply
  6. Bjornn says

    Posted on 4 January 2021 at 8:44 pm

    5 stars
    Holy shnikeys! Very tasty, I love trout and this recipe is bomb!

    Reply
    • Shinee says

      Posted on 5 January 2021 at 12:18 am

      So happy you loved it, Bjornn! Thank you for your feedback!

      Reply
  7. Elizabeth says

    Posted on 27 March 2018 at 6:53 pm

    5 stars
    This was absolutely delicious! The sauce recipe was super easy to follow, and had fantastic advice. I almost always modify recipes slightly, but this was perfect on its own. 

    Reply
    • Shinee says

      Posted on 28 March 2018 at 7:47 pm

      Hi, Elizabeth! Thank you so much for your feedback. I’m so glad you enjoyed it. 🙂

      Reply
  8. Michelle says

    Posted on 4 December 2016 at 7:42 pm

    5 stars
    I now LOVE Steelhead Trout! I used some of your recipe but then did some tweaking on it by using  Rosemary  infused olive oil  and herbs de provence and OMG it was by far the best fish I have ever had! I didn’t make the sauce cause it didn’t need it (it tasted that good by its self)! I had never heard of that kind of trout before until I was shopping at the store. Then I looked it up and found that alot of people said it tasted similar to salmon. Sorry but this is better than salmon! Oh and I used a iron cast skillet to fry the trout in. I AM ADDICTED!

    Reply
    • Shinee says

      Posted on 6 December 2016 at 8:51 pm

      Yay, isn’t it awesome fish! I was so happy that I accidentally discovered it too! And I agree this is great even without the sauce. And cast iron skillet is perfect for crispy skin! Thanks for sharing your feedback, Michelle!

      Reply
  9. Dacia says

    Posted on 19 September 2016 at 9:49 pm

    5 stars
    Family love-loved this recipe.  No more salmon! Served it with fried potatoes & onions (red potatoes w/ skin & red onions) and a side of mixed vegetables.  We rarely do fried anything so it was a wonderful treat. Thank you for sharing!

    Reply
    • Shinee says

      Posted on 20 September 2016 at 3:34 pm

      Dacia, so glad you tried and enjoyed the recipe! Thanks for your feedback.

      Reply
  10. GiGi Eats says

    Posted on 1 April 2016 at 12:25 pm

    Steelhead is the absolute BOMB and it doesn’t get much credit for how amazing it is! 

    Reply
    • Shinee says

      Posted on 1 April 2016 at 8:27 pm

      So true, it’s a gem!

      Reply
  11. Sharon @Nut Free Wok says

    Posted on 29 March 2016 at 11:32 pm

    I have never tried cooking with trout before, your recipe looks wonderful. Thanks!!

    Reply
    • Shinee says

      Posted on 30 March 2016 at 5:42 pm

      Thank you, Sharon! Steelhead trout is worth a try! 😉

      Reply

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