british

Pan-Fried Sea Trout with Crushed Peas and Brown Butter Capers

Name: Pan-Fried Sea Trout with Crushed Peas and Brown Butter Capers
Yield: 1 serving
Cuisine: british
Ingredients: 200 g sea trout fillet; 220 g frozen peas; 28 g butter; 10 g olive oil; 18 g capers; 15 g lemon juice; 2 g salt; 1 g black pepper

This pan-fried dish pairs sea trout fillet with frozen peas, butter and capers. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Easy

Balanced High satiety High protein Low carb Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

52 g Protein

34 g Carbohydrates

37 g Fat

12 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

200g sea trout fillet 200 kcal
220g frozen peas 178 kcal
28g butter 201 kcal
10g olive oil 88 kcal
18g capers 4 kcal
15g lemon juice 5 kcal
2g salt 0 kcal
1g black pepper 3 kcal

Cooking instructions

sea trout filletsaltblack pepper
Pat the sea trout dry and season with salt and black pepper.
frozen peasbutterlemon juice
Boil the peas for 2-3 minutes until tender, then drain. Crush roughly with a fork with 1 tsp butter and lemon juice; season to taste.
sea trout filletolive oil
Heat olive oil in a nonstick frying pan over medium-high heat. Cook the trout skin-side down 3-4 minutes until the skin is crisp, then turn and cook 1-2 minutes more until just cooked.
buttercapers
In a small pan, melt remaining butter over medium heat until it foams and turns nutty brown, 2-3 minutes. Stir in capers for 30 seconds.
sea trout filletfrozen peasbuttercaperslemon juice
Plate the crushed peas, top with trout, and spoon over the brown butter capers. Serve with lemon wedges if desired.