Include in Print View:

Trout With Mustard Sauce

Trout With Mustard Sauce recipe image
This elegant yet simple dish features tender trout fillets pan-seared to golden perfection and topped with a rich, creamy Dijon mustard sauce. The sauce is made by deglazing the pan with milk and mustard, creating a velvety texture that coats the fish beautifully. Chopped green olives add a briny pop of flavor and texture, while fresh lemon wedges provide a bright, citrusy finish that cuts through the richness. Perfect for a sophisticated weeknight dinner or a light lunch, this recipe comes together quickly using pantry staples. The mild flavor of the trout pairs wonderfully with the sharp mustard and savory olives, making it a satisfying main course that feels special without requiring complicated techniques or hard-to-find ingredients.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 148.0
Description
This elegant yet simple dish features tender trout fillets pan-seared to golden perfection and topped with a rich, creamy Dijon mustard sauce. The sauce is made by deglazing the pan with milk and mustard, creating a velvety texture that coats the fish beautifully. Chopped green olives add a briny pop of flavor and texture, while fresh lemon wedges provide a bright, citrusy finish that cuts through the richness. Perfect for a sophisticated weeknight dinner or a light lunch, this recipe comes together quickly using pantry staples. The mild flavor of the trout pairs wonderfully with the sharp mustard and savory olives, making it a satisfying main course that feels special without requiring complicated techniques or hard-to-find ingredients.
Ingredients
  • 4 Trout, about 1/2# each
Directions
  1. 1
    Lightly rub the inside and outside of each trout fillet with salt and pepper to taste.
  2. 2
    Place 1/4 cup of all-purpose flour on a sheet of waxed paper and coat the trout fillets lightly in the flour.
  3. 3
    Heat 3 tablespoons of salad oil in a 12-inch skillet over medium heat.
  4. 4
    Carefully place the trout fillets in the hot skillet.
  5. 5
    Cook the trout for 12-15 minutes, carefully turning once with a pancake turner, until the fish flakes easily when tested with a fork.
  6. 6
    Remove the cooked trout to a warm platter and keep warm.
  7. 7
    Into the remaining drippings in the skillet, stir in 2 teaspoons of all-purpose flour until smooth.
  8. 8
    Stir in 1 cup of milk and 1/4 teaspoon of salt.
  9. 9
    Using a wire whisk, cook the mixture, stirring constantly, until it boils and thickens.
  10. 10
    Stir in 3 tablespoons of Dijon-style mustard and heat through.
  11. 11
    Pour the mustard sauce over the fish and sprinkle with 1/4 cup of chopped green olives.
  12. 12
    Garnish with lemon wedges and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 148.0kcal
% Daily Value *
Total Fat 5.4g9%
Saturated Fat 1.1g6%
Cholesterol 57.0mg19%
Sodium 44.0mg2%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 22.0g44%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure the trout fillets are patted dry before seasoning to help the flour adhere and promote browning.

Do not overcook the trout; it is done when it flakes easily with a fork but is still moist in the center.

For the sauce, whisk constantly to prevent lumps from forming when adding the milk.

If the sauce becomes too thick, add a splash more milk to reach the desired consistency.

Green olives add a salty, briny contrast; adjust the added salt in the sauce if using saltier olives.

Serve with steamed vegetables, rice, or crusty bread to soak up the sauce.

Keywords: trout, mustard sauce, dijon, fish recipe, pan seared, green olives, lemon, quick dinner, easy fish, creamy sauce, seafood, weeknight meal, flaky fish, simple cooking, healthy dinner, protein, dairy sauce, classic trout, brunch idea, light main
Read it online: https://www.chefs-mate.com/recipe/trout-with-mustard-sauce/