Ingredients with Measurements:
- 4 trout fillets (skin-on), about 6 oz each
- 1/4 cup honey
- 2 tbsp Dijon mustard
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper, to taste
- Chopped fresh parsley, for garnish
Special Equipment Needed:
- Large non-stick skillet
- Tongs
Step-by-Step Instructions:
1. In a small bowl, whisk together honey, Dijon mustard, olive oil, lemon juice, salt, and pepper. Set aside.
2. Heat a large non-stick skillet over medium-high heat. Add a drizzle of olive oil.
3. Season trout fillets with salt and pepper on both sides.
4. Once the skillet is hot, add the trout fillets skin-side down. Cook for 3-4 minutes until the skin is crispy and golden brown.
5. Flip the fillets over and cook for another 2-3 minutes until cooked through.
6. Remove the skillet from heat and brush the honey-mustard glaze over the top of each fillet.
7. Garnish with chopped fresh parsley.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories per serving: 290
Fat: 12g
Carbohydrates: 17g
Protein: 27g
Sodium: 310mg
Sugar: 16g
Substitutions for ingredients:
- Trout fillets can be substituted with salmon or any other fish fillet.
- Dijon mustard can be substituted with whole grain mustard or yellow mustard.
Variations:
- Add a pinch of cayenne pepper to the honey-mustard glaze for a spicy kick.
- Substitute honey with maple syrup for a different flavor profile.
Tips and Tricks:
- Make sure the skillet is hot before adding the trout fillets to ensure a crispy skin.
- Use tongs to flip the fillets over to prevent the skin from sticking to the skillet.
- Let the fillets rest for a few minutes before serving to allow the flavors to meld together.
Storage Instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating Instructions:
Reheat in the microwave or in a skillet over medium heat until heated through.
Presentation Ideas:
Serve the trout fillets on a bed of rice or quinoa with a side of roasted vegetables.
Garnishes:
Chopped fresh parsley or chives.
Pairings:
Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested Side Dishes:
Roasted asparagus, garlic mashed potatoes, or a simple green salad.
Troubleshooting Advice:
- If the skin sticks to the skillet, gently loosen it with a spatula and continue cooking.
- If the honey-mustard glaze is too thick, add a splash of water to thin it out.
Food Safety Advice:
- Make sure the fish is cooked to an internal temperature of 145°F to ensure it is safe to eat.
- Store leftovers promptly in the refrigerator.
Food History:
Honey-mustard glaze is a popular condiment that has been used in cooking for centuries. It is believed to have originated in Europe and was used as a dipping sauce for meats and vegetables.
Flavor Profiles:
The honey-mustard glaze adds a sweet and tangy flavor to the pan-seared trout, while the crispy skin adds a nice texture.
Serving Suggestions:
Serve the pan-seared trout with a side of roasted vegetables and a glass of white wine for a delicious and healthy meal.
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