Pan-Seared Trout with Parsley Potatoes & Green Beans

35 min · Easy · Serves 1

755 kcal per serving · 38g protein

Pan-cooked skin-on trout with garlic butter, parsley potatoes and green beans cooked in the same pot.

Ingredients

• 150 g Trout fillet, skin on
• 2 cloves Garlic cloves, lightly crushed
• 25 g Butter
• 1 tbsp Sunflower oil
• 15 g Fresh parsley, chopped
• Lemon × ⅓
• 1 tsp Salt
• 1 pinch Black pepper
• 250 g Baby potatoes
• 100 g Green beans

Method

1. Take the fillet out

   

   Take the fillet out of the fridge 10 minutes before cooking and pat it completely dry with kitchen paper, especially the skin — dry skin is what turns crisp instead of steaming.

2. Start the potatoes

   

   Halve the baby potatoes and put them in a pot of cold, well-salted water over high heat. Bring to the boil, then turn it down to a steady simmer and cook for 15 minutes.

3. Season both sides with salt

   

   Season both sides with salt and black pepper.

4. Heat the sunflower oil

   

   Heat the sunflower oil in a large frying pan over medium-high heat until it shimmers and flows like water.

5. Lay the fillet in skin-side

   

   Lay the fillet in skin-side down, away from you, and press it flat with a spatula for the first 10 seconds so the edges don't curl.

6. Watch the Colour

   

   Cook without moving it for 3–4 minutes. Watch the side of the fillet: the flesh turns from translucent pink to opaque, and it's time for the next step when that opaque colour has climbed about two-thirds of the way up.

7. Green beans into the same pot

   

   When the potatoes are nearly tender, add the green beans to their pot for the last 4–5 minutes. Both should be tender before draining.

8. Baste and Flip

   

   Add half the butter and the crushed garlic to the fish pan. Baste briefly, turn the fish and cook for 1–2 minutes more, until the thickest part reaches 63°C and the flesh flakes.

9. Rest the trout and dress the vegetables

   

   Move the trout to a warm plate, skin facing up. Drain the potatoes and beans well. Off the heat, toss them in the fish pan with the remaining half of the butter, most of the parsley and a squeeze of lemon juice.

10. Serve the trout

    

    Set the trout diagonally on the warm plate, spoon the potatoes and beans beside it and add the remaining parsley and a little of the garlic butter.

More to cook

• Trout, tender veggies & herb sauce35 min
• Garlic Butter Green Beans15 min
• Garlic Butter Steak Bites with Sautéed Potatoes & Green Beans40 min
• Baked Salmon, Potatoes & Green Beans40 min