Roasted Trout with Pea and Lemon Butter Sauce
Prep
20 mins
Cook
25 mins
Servings
4
Difficulty
Easy
This is one of my favorite weeknight dinners because it comes together in under an hour and tastes like you've been cooking all day. Fresh trout is such a wonderful source of omega 3 fatty acids, which are fantastic for your heart and brain health. The beauty of this dish is its simplicity: you just roast the delicate fillets until they're perfectly flaky, then top them with a bright, buttery pea sauce infused with lemon and fresh mint. The frozen peas actually work beautifully here and keep costs down while the sauce comes together in minutes. It's elegant enough to serve guests but easy enough for a regular Tuesday night.
Ella x
Ingredients
- 4fresh trout fillets(6 oz each, skin-on)
- 473 mlfrozen peas
- 5 tablespoonsunsalted butter(divided)
- 3 tablespoonsfresh lemon juice
- 2garlic cloves(minced)
- 2 tablespoonsfresh mint leaves(chopped)
- 237 mlvegetable broth
- 1 teaspoonsea salt
- 1 teaspoonblack pepper
- 2 tablespoonsolive oil
- 1shallots(thinly sliced)
- 4 sprigsfresh thyme
Detail level
Instructions
- 1
Preheat your oven to 400°F. Pat the trout fillets dry with paper towels and season both sides generously with sea salt and black pepper.
Tip: Drying the fish ensures a better sear and crispier skin.
- 2
Heat olive oil in a large oven-safe skillet over medium-high heat. Once shimmering, carefully place the trout fillets skin-side down in the pan and sear for 3-4 minutes until the skin is golden and crispy.
Tip: Don't move the fillets while they're cooking - let them develop color.
- 3
Transfer the skillet to the preheated oven and roast the trout for 8-10 minutes until the flesh is opaque and flakes easily with a fork.
Tip: The internal temperature should reach 145°F for safe consumption.
- 4
While the trout roasts, bring the vegetable broth to a simmer in a small saucepan. Add the frozen peas and cook for 3-4 minutes until tender.
Tip: Use the broth instead of water to add extra flavor to the peas.
- 5
Drain the peas, reserving 2 tablespoons of broth. Transfer the peas to a blender with the reserved broth, 1 tablespoon of butter, minced garlic, and mint. Blend until smooth and creamy. Season to taste with salt and pepper.
Tip: For a chunkier texture, pulse instead of fully blending.
- 6
Remove the skillet from the oven and carefully transfer the trout fillets to a warm serving plate. Discard any liquid from the pan.
Tip: Use a fish spatula to gently transfer the delicate fillets.
- 7
Return the skillet to medium heat and add the sliced shallots. Sauté for 2 minutes until softened, then add the remaining 4 tablespoons of butter and lemon juice. Whisk constantly for 1-2 minutes until the sauce is foamy and emulsified. Season with salt and pepper.
Tip: Keep the heat moderate to prevent the butter from browning too quickly.
- 8
Spoon the warm pea puree onto each plate, top with a trout fillet, and drizzle the lemon butter sauce around the dish. Garnish with fresh thyme sprigs and a squeeze of lemon.
Tip: Serve immediately while everything is warm and the sauce is at its silkiest.
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