Trout with Herb Sauce - KNEP - Kentucky Nutrition Education Program


Trout with Herb Sauce

Servings:8Serving Size:4 ounces of fish


  • 2 pounds trout fillets
  • 1 tablespoon salt-free seasoning blend
  • 1/4 teaspoon salt
  • 2 tablespoons olive oil
  • 2 teaspoons garlic powder
  • 4 tablespoons lemon juice
  • 2 tablespoons unsalted butter, softened
  • 2 tablespoons parsley, chopped


  1. NutrWash hands with warm water and soap, scrubbing for at least 20 seconds, especially after handling raw fish.
  2. Preheat oven to 325 degrees F.
  3. Season top of fish fillets with salt-free seasoning and salt.
  4. In a large skillet, heat olive oil on medium heat until hot but not smoking. Add trout fillets to skillet. Cook fish for 3 to 5 minutes or until lightly browned on the bottom.
  5. Flip fillets over and cook 2 more minutes.
  6. Remove fillets from skillet and place in a covered dish. Place in preheated oven for 5 to 10 minutes while preparing sauce.
  7. Add garlic powder and lemon juice to olive oil remaining in the skillet. Cook to combine on medium heat for 2 minutes. Remove from heat and add butter and parsley. Stir sauce until butter is fully melted and forms a creamy mixture.
  8. Remove fish from oven and check that it has reached an internal temperature of 145 degrees F and flakes easily with a fork.
  9. Cover fillets with sauce.
  10. Serve immediately. Store leftovers in the refrigerator within 2 hours.
Source: Cook Wild Kentucky Project

Nutrition Facts per Serving: 450 calories; 28g total fat; 7g saturated fat; 0g trans fat; 145mg cholesterol; 310mg sodium; 1g total carbohydrate; 0g dietary fiber; 0g sugars; 0g added sugars; 47g protein; 45% Daily Value of vitamin D; 8% Daily Value of calcium; 20% Daily Value of iron; 20% Daily Value of potassium.