Wild Sea Trout Steaks
Ask any angler what is their favorite species of trout and nine times out of ten the answer will be sea trout/speckled trout.
This sea run brown trout is almost a delicacy. The meat is tender, and the taste is mild. For this reason it’s important not to overpower the dish with strong ingredients.
For this recipe I opted for a chimichuri sauce. This cold made sauce is mild enough not to overpower the fish but offers an array of flavors to bring everything together.
For a side I went with simple fried potatoes.
Sea Trout Steaks
Wild sea trout steak with chimichurri sauce
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Servings: 2 people
Calories: 587kcal
Ingredients
- 1 cup fresh parsley leaves packed
- 1/2 cup fresh cilantro leaves packed (optional for a different flavor)
- 1/4 cup fresh oregano leaves or 1 tablespoon dried oregano
- 4 cloves garlic peeled
- 1/2 small red or white onion roughly chopped
- 1/2 cup extra virgin olive oil
- 2 tablespoons red/white wine vinegar or apple cider vinegar
- 1 tablespoon lemon juice optional
- 1/2 teaspoon red pepper flakes or 1 fresh chili adjust to taste
- Salt and freshly ground black pepper to taste
- 1 Fresh sea trout descaled
- 1/2 pound potatoes sliced
Instructions
- Finely chop the parsley, cilantro (if using), and oregano.
- In a medium bowl, combine the chopped herbs, garlic, and red onion.
- Stir in the olive oil, red wine vinegar, lemon juice (if using), and red pepper flakes.
- Season with salt and freshly ground black pepper to taste. Mix well to combine all the ingredients.
- For the best flavor, let the chimichurri sit for at least 15-20 minutes before serving. This allows the flavors to meld together.
- Preheat a cast iron pan over medium/low heat
- Slice the trout into steaks about 1 inch thick
- Add butter or oil to the pan and let it heat for a minute.
- When the butter is hot but not burning gently place the trout steaks in the pan. Cook the trout on each side for about 5 minutes until it's extremely tender and flakey.
- In a separate pan fry the sliced potatoes in oil over medium high heat until crispy. Add some salt and pepper to taste.
Notes
- Allow the trout to naturally release from the pan before turning. If it's still stuck it needs to cook for longer.
Nutrition
Calories: 587kcal | Carbohydrates: 24g | Protein: 4g | Fat: 54g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 40g | Sodium: 28mg | Potassium: 697mg | Fiber: 4g | Sugar: 1g | Vitamin A: 2800IU | Vitamin C: 68mg | Calcium: 70mg | Iron: 3mg