Marry Me Pan-Seared Trout? Yes, Please!
Before you begin making this Pan-Seared Trout with creamy pesto sauce, you should probably grab a straw. Why? Because you’ll want to drink every last bit of that creamy, luscious sauce! (You think I’m joking…)
The sauce begins simply: soft translucent shallots, a bit of garlic and crushed red pepper flakes, but here’s where things get interesting. We’re adding tomato paste, lots of sun-dried tomatoes, coconut milk, and pesto — the combination is otherworldly! It’s served with a simply seasoned pan-seared trout, but you can easily substitute with salmon or arctic char.
Easy, totally delicious, and ready in 25 minutes! You’re going to love this.
Check out more of our easy seafood recipes, including our Slow Baked Steelhead Trout with Citrus, Crispy Pan-Seared Salmon with Lemon Parmesan Sauce, or this Marry Me Salmon next!
Ingredient Notes
- Steelhead trout: This is similar to salmon, both in color and flavor, but it has less fat and an even more mild taste. You can easily substitute with salmon or another fresh fish!
- Kosher salt and black pepper: To season everything.
- Neutral oil: Use something with a high smoke point, such as grapeseed oil, canola oil, or avocado oil. Extra virgin olive oil has a lower smoke point and will burn easily over higher heats.
- Shallot, garlic, and crushed red pepper flakes: To flavor the sauce and add a little spice!
- Tomato paste and sun-dried tomatoes: To add a rich, sweet tomato flavor throughout the sauce.
- Coconut milk: The base of the sauce. Either reduced-fat or full-fat coconut milk is fine, but the latter will yield the creamiest texture.
- Pesto: Use any type of pesto you like! Traditional basil pesto, arugula pesto, walnut pesto, ramp pesto, or even sun-dried tomato pesto!
- Fresh baby spinach (a much needed added vegetables), fresh lemon juice, and grated Parmesan cheese complete the dish.
Substitutions
If you don’t have steelhead trout, you can use salmon or arctic char as close alternatives. This would also work well with cod or halibut, both of which are delicate, flaky white fish. Adjust the cook time as needed.
Spinach: Instead of fresh spinach, you can use watercress, arugula, Swiss chard, or kale leaves (discard the tough stems).
To make nut-free, you can simply stir in fresh basil leaves (whole or chopped) and grated Parmesan cheese.
For an extra luxurious sauce, stir in a tablespoon of butter at the end.
Step-by-Step Instructioncs
- Heat the pan: Heat neutral oil over medium-high heat. Pat the fish dry with paper towels, then season generously with Kosher salt and pepper.
- Sear the trout: Carefully place the trout fillets in the hot pan (you can do skin-side up or down, either is fine). Let them cook undisturbed for 3 minutes, or until the first side is golden brown and crispy.
- Flip to finish: Flip the trout and cook for another 2-3 minutes, or until just cooked through. Remove the trout from the pan and set aside.
- Building the sauce: Reduce the heat to medium, then add shallots. Season, then cook for a few minutes. Add garlic and crushed red pepper flakes, then cook for 1 minute more, stirring constantly.
- Make the quick pan sauce: Stir in tomato paste and sun-dried tomatoes. Next, add coconut milk and pesto sauce. Bring to a simmer, then stir until well combined. Add spinach then finish with fresh lemon juice and grated Parmigiano Reggiano.
- Finish, then serve: Nestle the trout fillets back into the pan, spooning the sauce on top. Heat through for another minute or two.
If preferred, you can simply serve the trout on a plate with the sauce spooned on top!
Expert Tips
- Ensure the skillet is very hot before adding the trout fillets to achieve a crispy skin. This is the best way to make sure the fish can release easily.
- Use homemade or high-quality store-bought pesto for the best flavor. I have a ton of homemade pesto recipes for you to try!
- Don’t overcook the trout; it should be opaque and flake easily with a fork when done.
- If you have fresh herbs in the fridge needing to be used, garnish before serving. It’s a great way to use up parsley or basil, which I always have on hand!
Make-Ahead, Leftovers, & Storage
- To make-ahead: You can prepare the creamy coconut milk sauce ahead of time and store it in an airtight container in the refrigerator for up to 2 days.
- Leftovers and storage: Store any leftovers in a refrigerator for 2-3 days. Remember, seafood has a shorter shelf life than meats or poultry. Reheat gently on the stovetop or in the microwave until warmed through.
- To freeze: While the cooked trout can be frozen, the creamy sauce may separate upon thawing. It’s best to freeze the trout separately and make fresh sauce when serving.
Serving Suggestions
- Pair your Pan-Seared Steelhead Trout with mashed potatoes, roasted vegetables, or a simple green salad.
- For a lighter option, serve it over a bed of quinoa, white rice, or brown rice.
- Drizzle with a squeeze of fresh lemon juice for an extra zing.
Wine Pairings!
Love pairing wine and food? Me too.
Try this alongside an acidic white wine, such as Pinot Gris or Sauvignon Blanc. You want something that can stand up to the sun-dried tomatoes, as well as the creamy coconut sauce. Prefer red wine? This would be delicious with a subtle Sangiovese.
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25-Minute Pan-Seared Trout with Creamy Pesto Sauce
Video
Equipment
Ingredients
- 4 (6oz) Steelhead trout filets, skin on or off, can use salmon if preferred
- 1½ tsp Kosher salt, divided
- ¼ tsp freshly ground black pepper
- 3 Tbsp neutral oil, such as grapeseed, avocado, or canola oil
- 1 medium shallot, finely chopped
- 3 cloves of garlic, thinly sliced
- ¼ tsp crushed red pepper flakes
- 2 Tbsp tomato paste
- ⅓ cup sun-dried tomatoes, chopped
- 1 (15oz) can coconut milk
- 2 Tbsp pesto
- 3 oz fresh baby spinach
- ½ medium lemon, juiced, about 2 Tbsp
- ⅓ cup grated Parmesan cheese
- ¼ cup pine nuts, toasted
Instructions
- Pan-sear the trout. Pat the trout filets dry on both sides with paper towels, then season with 1 tsp Kosher salt and ¼ tsp black pepper. Heat a large skillet over medium-high heat. When hot, add 2-3 Tbsp neutral oil, allow it to heat up, then add the trout, skin-side up. Cook for 3 minutes undisturbed, or until the fish releases from the pan on its own, then gently flip the fish over and cook for another 2-3 minutes. If using salmon, cook for 1 minute longer per side.
- Sauté the aromatics. Lower the temperature of the pan to medium, then add 1 chopped shallot. Season with ½ tsp Kosher salt, then cook, stirring occasionally, until softened, about 2-3 minutes. Add 3 cloves of thinly sliced garlic and ¼ tsp crushed red pepper flakes, then stir until fragrant, about 1 minute more. Add ⅓ cup chopped sun-dried tomatoes and 2 Tbsp tomato paste, then use a spatula to break up the paste.
- Finish the sauce. Add 1 (15oz) can of coconut milk and 2 Tbsp pesto, then stir well. Bring to a simmer, then add 3 ounces fresh spinach and the juice from half a lemon. Cook until the spinach has wilted and cooked down, about 1-2 minutes. Stir in ⅓ cup grated Parmesan cheese, then taste and adjust seasoning as needed.
- Return the fish to the pan. I like to return the trout to the pan and spoon the sauce on top of it before serving. If you prefer, you can simply plate the fish, then spoon the sauce on top. Sprinkle ¼ cup toasted pine nuts on top, then enjoy!
Notes
- To make-ahead: You can prepare the creamy coconut milk sauce ahead of time and store it in an airtight container in the refrigerator for up to 2 days.
- Leftovers and storage: Store any leftovers in a refrigerator for 2-3 days. Remember, seafood has a shorter shelf life than meats or poultry. Reheat gently on the stovetop or in the microwave until warmed through.
- To freeze: While the cooked trout can be frozen, the creamy sauce may separate upon thawing. It’s best to freeze the trout separately and make fresh sauce when serving.
- Other fish to try next: This works well with salmon or arctic char. You can also use white flaky fish, such as cod or halibut.
I’m pregnant and have 1 under 2 and found this to be a very easy recipe to make with him running around!! I did salmon and subbed just normal tomatoes when I realized my sundried ones were a little old. Added naan on the side to sop up the sauce! My little one even ate it!
I’m making it with salmon next for sure. I’m so glad your kiddos loved it too! xo, Ari
This was a delicious light seafood meal that came together quickly. I used a spinach and arugula mix as it was what I had on hand. I’ll definitely be making this again.
It is so flavorful and a really great way to showcase trout. Thanks for the review, Ann! xo, Ari