Pan Seared Rainbow Trout w/ lemon and parsley

We all know fish is good for us. Some of us eat it, while some choose not to. And some only eat it out of a can, frozen in sticks, and/or deep fried. Sure, eating it those convenient ways gives you (some of) the benefits fish has to offer, but it comes with a cost (preservatives, extra fat/grease,/oil, mercury (albeit minor when eaten occasionaly), extra sodium, etc). Ever look at the ingredients of your fish sticks??

Buying and cooking fresh fish is much healthier for you. It's really the only way we eat fish in our house. My boys LOVE just about every kind I've ever served. In fact, it's one of their favourite meals. We haven't been eating it as often as we should, but I'm trying to get it back into our weekly, or at the very least - bi-weekly, meal plan. If you are new to buying fresh fish and don't know what to buy, a good starter would be halibut. It's mild and delicious (and my favourite)! Rainbow trout is the fish we consume the most, right up there with Salmon, as they are both affordable options. You can pan sear, grill, bake, etc the fish. and your flavour options are endless! Here's a quick, tasty recipe, that pairs well with rice. I hope you enjoy!

Pan Seared Trout w/ Lemon and Parsley

• Splash of EVOO
• Enough Rainbow Trout Fillets for each person eating
• Dab of butter
• s&p
• Fresh lemon juice
• Fresh chopped parsley

1. Heat splash of oil in frypan for at least 1 minute before adding fish (you want it HOT).
2. Rub a dab of butter on each fillet (non-skin side) and sprinkle with s&p. Squeeze a little lemon juice on top.
3. Place fillets in hot oil, skin side up (butter side down). Leave there for 2-3 minutes. If it sticks when you try to flip it, wait a few more seconds and try again.
4. Flip fish and immediately sprinkle parsley on top. Cook on other side for 4-6 minutes, depending on thickness of fillet (your fish will be done when it flakes apart and is the same shade of pink throughout. Another indicator - if you can peel the skin right off, it's likely done).
5. Serve over rice w/ skin.....OR, peel skin off and serve.....OR, I like to peel skin then place back in pan for about 30 seconds ("where the skin was" side down). At this time, I also put the skin back in the pan and crisp it up (takes about 3-4 minutes to get a good crisp). I am not a fan of "fish bacon" (as it's called in this house), but Dylan can't get enough of it!
6. Top with more parsley and/or lemon juice and Enjoy!!!