TROUT, PAN SAUTEED
A boneless side filet that is marinated and then sautéed quickly and finished in the oven. Two steps for cooking fish usually means you will never over cook. Remember to get the rest of the meal done before started the fish, so you can focus on this delicate protein.
- 6 cloves garlic, pasted
- zest of one lemon
- juice of one lemon
- 1/4 cup EVOO
- 2 teaspoons sea salt
- 1 teaspoon coriander, ground
- 3-4 ounce trout filets, deboned, rinsed and patted very dry
- as needed grape seed oil
- 1 1/2 cups matzoah meal for "breading"
- Seasoning with salt, pepper, coriander as needed
Blend marinade ingredients. Coat raw fish and refrigerate 1-2 hours; there should be plenty of oil to keep from “cooking” fish with lemon juice while marinating. Remove fish from marinade and wipe off any residual ingredients. Season tops with salt, pepper coriander and dredge in matzoah meal to coat evenly.
At service, prepare pan over medium high heat with grapeseed oil or other high smoke point oil; allow to get hot. Add filets and allow to brown and crisp up on the first side. The filet will loosen when ready to flip, about 2-3 minutes. Don’t rush it. Remove seared side up onto waiting baking sheet to finish in the oven. Bake 400°F for 3-4 minutes. Always check earliest estimated time and add more time if needed.
Chef Note: Remove from oven just under done–as it will continue to cook on the plate. Fish is ready to remove from the oven when the center is firm when lightly touched and when starting to flake on natural muscle lines. Or use a thermometer and remove while still under 140°F.