Fish, Meal soups and plant based
Pan seared trout with herbed quinoa and green vegetables
Pan seared trout with herbed quinoa and green vegetables is a fish dish for 4 people, ready in 35 minutes, rated very easy, for about €3.50 per serving. The key is cooking the skin flat in a hot pan until crisp, paired with quinoa seasoned with parsley, chives, and butter.
Tonight, pan seared trout fillets, crispy on the skin side, with herbed quinoa and crunchy green vegetables.
- Total time
- 35 min
- Difficulty
- Very easy
- Cost per person
- €3.50
- Calories per person
- 600 kcalcalculated by Kiloach, your weight coach
- Season
- Spring, Summer, Fall
Pan seared trout has thin skin that turns crisp in just a few minutes, while the flesh stays tender and flakes apart easily. The herbed quinoa brings softness and freshness, with parsley and chives lifting the whole dish without overpowering it. Green beans and broccoli keep their bite, so the plate never feels heavy or one note.
This is a great weeknight dinner when you want something wholesome without spending hours in the kitchen, all done in 35 minutes once you get the three parts timed right. It also works well for a casual dinner with other adults, feeling a touch more polished thanks to the lemon butter spooned over the fish. Kids who aren't used to whole fish fillets might prefer it flaked over the quinoa instead.
The ingredients
Fish counter
- Trout fillets 4
Pantry
- Quinoaoften in the pantry 250 g
- Saltoften in the pantry 1 pinch
- Pepperoften in the pantry 1 pinch
Fruits and vegetables
- Green beans 300 g
- Broccoli 250 g
- Lemon 1
- Parsley 1 bunch
- Chives 1 bunch
Dairy
- Butter 40 g
Allergens Fish, Lactose
The step by step recipe
-
Rinse the quinoa and cook it in twice its volume of salted water, covered, then let it rest. 15 min
Let it rest 5 minutes covered before fluffing with a fork.
-
Cook the green beans and broccoli florets in boiling salted water, then drain them. 7 min
Plunge them into ice water afterward so they keep their bright color.
-
Pat the trout fillets dry, season with salt and pepper, then cook them skin side down in a pan with a knob of butter. 5 min
Only flip them at the end, the skin releases on its own once it's crisp.
-
Flip the fillets for one minute, spoon melted butter and lemon juice over them. 1 min
The foamy butter coats the fish and adds flavor.
-
Mix the quinoa with parsley, chives, and the remaining butter, then serve with the green vegetables and trout.
A little lemon zest on the quinoa adds freshness and flavor.
Our tips to get it right
- Pick trout fillets of similar size and thickness so they all finish cooking at the same time in the pan.
- Pat the skin completely dry with paper towels before cooking, that's what makes it truly crisp and keeps fat from splattering.
- Fluff the quinoa with a fork right after it rests, so it doesn't clump and mixes more evenly with the herbs.
The variations
- Swap the trout for salmon or cod, adjusting the cooking time slightly depending on the thickness of the fillet.
- For a vegetarian version, replace the fish with chickpeas roasted in the oven with a little paprika.
- For kids, flake the cooked trout over the quinoa instead of serving a whole fillet, and serve the green vegetables on the side.
What to serve it with
- A sharply dressed green salad
- A glass of homemade lemonade
- Fresh bread for the lemon butter
Storage
Store leftovers for up to 2 days in the refrigerator in a sealed container, keeping the fish separate from the quinoa if you can. Cooked fish doesn't freeze well, so it's best eaten fresh. Reheat gently in a pan or microwave, taking care not to overcook the trout a second time.
Questions about this dish
How do you know when the trout is cooked through?
The flesh should turn opaque and flake easily into large pieces with a fork. If it's still translucent in the center, give it another minute on the flesh side.
Can you make the quinoa ahead of time?
Yes, you can cook the quinoa the day before and keep it in the refrigerator. Reheat it quickly in a pan with a little butter before stirring in the fresh herbs.
Can you swap the broccoli and green beans?
You can use zucchini, asparagus, or peas depending on the season. Just keep green vegetables that cook quickly in boiling water.
Should you remove the skin before cooking the trout?
No, leave the skin on, it protects the flesh and turns crisp as it cooks. It's also what gives the dish the most texture.
How long does it take to make pan seared trout with herbed quinoa and green vegetables?
Count 35 min in total, prep and cooking included. The recipe is rated “very easy”.
How many calories are in pan seared trout with herbed quinoa and green vegetables?
About 600 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.
How much does pan seared trout with herbed quinoa and green vegetables cost?
About €3.50 per serving, or €14.00 for 4 people, based on average supermarket prices.
What allergens does this recipe contain?
This recipe contains fish, lactose. Always check the labels of the products you buy.
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