Anti Inflammatory Pan-Seared Trout with Lemon Caper Sauce
Rainbow trout is one of the most underrated fish you can put on a weeknight table — mild, tender, and rich in omega-3 fatty acids that are central to any eating pattern focused on reducing inflammation. The skin gets pressed into a hot cast iron or stainless steel skillet with a generous pour of extra virgin olive oil, building a deeply golden, crackling crust in just a few minutes before a quick flip finishes the job. While the fish rests under foil, the same pan becomes the base for a bright, punchy sauce built from sliced garlic, briny capers, fresh lemon juice, and a splash of low-sodium chicken broth — every single ingredient pulling double duty on flavor and function. Olive oil, fatty fish, garlic, and lemon are cornerstones of an anti-inflammatory approach to eating, so this dish isn't a workaround or a compromise; it's genuinely built around the right ingredients. A handful of fresh flat-leaf parsley stirred in at the end keeps everything tasting vibrant and alive rather than heavy. The whole thing comes together in one skillet and serves four, making it just as practical as it is impressive.
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Learn more →Ingredients
4 servings
For the trout
- 4 rainbow trout fillets (about 6 oz each), skin-on
- ½ tsp fine sea salt
- ¼ tsp black pepper, freshly ground
- 2 tbsp extra virgin olive oil
For the sauce
- 3 tbsp extra virgin olive oil
- 3 cloves garlic, thinly sliced
- 3 tbsp capers, drained
- 3 tbsp fresh lemon juice (from about 1 ½ lemons)
- ¼ cup low-sodium chicken broth
- 2 tbsp fresh flat-leaf parsley, finely chopped
- ¼ tsp red pepper flakes (optional)
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the trout fillets thoroughly dry with paper towels, then season both sides evenly with the salt and black pepper.
- 2
Heat 2 tbsp olive oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and a drop of water flicked in sizzles immediately.
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