If you're seeking a speedy protein-rich dinner, consider opting for fish fillets, with rainbow trout being an excellent choice. Much like its close relative, salmon, trout is a rich source of omega-3 fatty acids, making it a nutritional winner. A 3- to 4-ounce cooked fillet packs around 120 calories, 5 grams of healthy fats, 17 grams of protein, and serves as an outstanding vitamin D source.
Due to their thinness, trout fillets cook swiftly in a hot pan. Heat some olive oil, butter, or canola oil in a frying pan or cast iron skillet, ensuring it's hot but not smoking.
While waiting for the pan to reach the right temperature, make sure to pat the trout fillets dry and season them with salt, pepper, or your preferred spices.
Now that your pan is properly heated, place the fillets skin-side down (no worries if they're skinless) and let them sizzle for 3-4 minutes. Gently flip the fillets using a spatula and sear the other side for an additional 2 minutes. You'll know they're ready when the fish flakes easily with a fork.
Enhance the flavors with a touch of lemon juice or salsa and serve the trout alongside roasted vegetables, on a fresh salad, or with your choice of grains like brown rice, white rice, or perhaps couscous. For those interested in supporting local trout farmers, check out Sunburst Trout Farms at your nearby Ingles store, specifically Sunburst Trout located in Waynesville, NC.
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