How to cook sea trout fillets

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Sea trout is a delicate freshwater fish that needs gentle cooking. It is similar in flavour to salmon. It dines out on a diet of crustaceans which gives its flesh a distinctive coral colour so it looks lovely on the plate.

How to buy sea trout
Buy sea trout whole or in fillets, ready-boned, though always run your finger across the flesh to make sure that all the bones have been removed. You can cook it with the skin-on if you wish. Below, we describe how to cook sea trout fillets, either by frying or baking them.

To fry sea trout fillets


4 sea trout fillets
Salt and freshly ground black pepper
2 tablespoons extra virgin olive oil
Juice of half a lemon
1 tablespoon fresh parsley, chopped


1. Season the sea trout fillets on both sides with salt and black pepper.

2. Oil a baking tray with half the oil. Place the sea trout fillets on the tray (skin side down if you are cooking them skin-on). Bake in a preheated oven at 190C/375F/Gas 5 for 10 to 12 minutes. To serve drizzle with the rest of the extra virgin olive oil and sprinkle over the fresh lemon juice. Garnish with fresh parsley. (You can also line a baking tray with tin foil and oil it instead of placing the sea trout fillets straight on the baking tray – it makes them easier to remove.)

To fry the sea trout fillets

Add half the olive oil in the recipe above to the frying pan and heat over medium heat. Add the fish (skin-side down if you are cooking it skin-on) and cook for 4-5 minutes on each side depending on thickness or until the fish is cooked through but translucent in the middle. Drizzle over the rest of the extra virgin olive oil and sprinkle over the fresh lemon juice. Garnish with fresh parsley. 

Recipe variations and notes

To check if any fish is cooked, make a small cut in the thickest part of the fish. The flesh should look translucent and should flake easily. If it looks dry, it may be a little over-done but don’t worry. Each time you cook fish, you get more skilled at judging the cooking time for each thickness of fish fillet.




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