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Trout filet in bowl with greens

Pan-Seared Steelhead Trout with Dijon Pan Sauce

20 min
20 min


1.25 lbs New York steelhead trout filet, skin-on

1–2 tbsp Olive oil

1 Garlic clove, sliced

1 Lemon, juiced

2 tsp Dijon mustard

1 cup Vegetable or chicken stock

1 tbsp Butter

Salt and pepper to taste

Fresh herbs (parsley or dill), optional garnish


  1. Using a knife, portion the trout into roughly 5 individual pieces.
  2. Pat the filets dry with a paper towel to remove any unwanted moisture. Pro tip: drying the skin of the fish will ensure crispy skin when cooking. 
  3. Before cooking it is encouraged to leave the fish out at room temperature for about 10–15 min. This process is called tempering, in which we attempt to increase the internal temperature of the protein to allow for even cooking throughout.
  4. Season fish with salt and pepper.
  5. Heat a non-stick skillet to medium heat and add olive oil.
  6. Place fish skin side down into the pan, away from you so the oil does not splatter.
  7. Allow fish filet(s) to cook for about 3 minutes until the skin is crispy. It is important to not move the fish around while it is searing. The goal is crispy skin.
  8. Once the skin is nicely browned and crispy, flip the filet over to finish cooking the flesh side, reduce heat to low and cook for another 2–3 minutes. Please note that a thicker filet of fish will take longer to cook. Please be mindful.
  9. Once fish is cooked, remove it from the skillet. Wipe out the pan to prepare for your pan sauce.
  10. To prepare the pan sauce, warm the non-stick skillet over medium heat. Lightly toast sliced garlic until the edges brown. Add stock and allow to reduce by half the original volume.
  11. Lower heat and whisk in dijon mustard. Whisk sauce with butter to thicken, emulsify and round out the flavors. Adjust seasoning with some fresh lemon juice, salt and pepper. If desired, add chopped fresh herbs.
  12. Plate the fish, spoon over sauce and enjoy!