Roasted Trout with Bean Sprout
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Medium
This is one of my favorite weeknight dinners because it comes together in under an hour and tastes absolutely elegant. Fresh trout is packed with omega 3 fatty acids that are wonderful for your heart and brain, plus it cooks so quickly that you'll have a restaurant quality meal on the table before you know it. The crispy roasted fillets paired with fresh, crunchy bean sprouts and a bright ginger lemon sauce make it feel fancy without requiring any fussy techniques. It's the kind of dish that proves simple ingredients, when treated with care, need nothing more.
Ella x
Ingredients
- 4fresh trout fillets(skin-on, about 150g each)
- 710 mlmixed bean sprouts(mung bean and pea sprouts)
- 3shallots(thinly sliced)
- 3 tablespoonsfresh lemon juice
- 1 tablespoonfresh ginger(minced)
- 2 tablespoonssesame oil
- 3 tablespoonsolive oil
- 1½ tablespoonssoy sauce
- 1 tablespoonrice vinegar
- ½ teaspoonsea salt
- ¼ teaspoonblack pepper
- 1 tablespoonsesame seeds(white and black mix)
- 2fresh scallions(chopped)
Detail level
Instructions
- 1
Pat the trout fillets dry with paper towels and season both sides generously with sea salt and black pepper. Let them rest at room temperature for 10 minutes.
Tip: Drying the fish ensures a crispy skin when pan-seared.
- 2
In a small bowl, whisk together lemon juice, minced ginger, sesame oil, soy sauce, and rice vinegar. Set the dressing aside.
Tip: Make the dressing while the fish rests to save time.
- 3
Heat 1.5 tablespoons of olive oil in a large skillet over medium-high heat. Once shimmering, carefully place the trout fillets skin-side down and cook for 5-6 minutes until the skin is golden and crispy.
Tip: Do not move the fillets while cooking to achieve even browning.
- 4
Gently flip the trout fillets and cook for another 3-4 minutes on the flesh side until just cooked through. Transfer to a warm plate.
Tip: The fish will continue cooking slightly after removing from heat, so avoid overcooking.
- 5
In the same skillet, add the remaining 1.5 tablespoons of olive oil and sauté the sliced shallots over medium heat for 4-5 minutes until golden and caramelized.
Tip: Stir occasionally to prevent burning and ensure even caramelization.
- 6
Add the fresh bean sprouts to the skillet with the shallots and toss gently for 2 minutes to warm through without wilting them completely.
Tip: Keep the heat moderate to maintain the sprouts' crispness and fresh texture.
- 7
Pour the ginger-lemon dressing over the bean sprout mixture and toss until evenly coated. Taste and adjust seasoning if needed.
Tip: Toss gently to avoid breaking the delicate sprouts.
- 8
Divide the warm bean sprout salad among four plates and top each with a roasted trout fillet. Sprinkle with sesame seeds and fresh scallions, then serve immediately.
Tip: Serve immediately while the trout skin is still crispy.
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