Easy Pan Seared Trout Fillet with Watercress Vinaigrette by Sonia! The Healthy Foodie | Recipe on

Easy Pan Seared Trout Fillet with Watercress Vinaigrette

Quick and easy Pan Seared Trout Fillet topped with a light and refreshing Watercress Vinaigrette - perfect for any occasion, any time of day!

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 565 kcal
Author Sonia! The Healthy Foodie


For the watercress vinaigrette

To garnish

  • Fresh watercress leaves
  • Lemon slices
US Customary - Metric


  1. In a small bowl or measuring cup, combine all the ingredients for the vinaigrette except for the watercress and mix vigorously with a fork until well combined and emulsified. Stir in watercress and set aside.
  2. Heat a few tablespoons of olive oil in a large, heavy skillet over high heat; once the pan is really hot, carefully place the trout fillets in the pan, skin side down. Sprinkle with salt and pepper and cook for about 3 minutes, or until the skin gets nice and golden, then flip the fillets and continue cooking for a further 3 to 5 minutes, depending on desired level of doneness.
  3. Remove the fish from the pan and serve promptly, covered with a generous amount of the watercress vinaigrette.
  4. Garnish with lemon slices and fresh watercress leaves, if desired.
Nutrition Facts
Easy Pan Seared Trout Fillet with Watercress Vinaigrette
Amount Per Serving
Calories 565 Calories from Fat 396
% Daily Value*
Total Fat 44g 68%
Saturated Fat 6g 30%
Cholesterol 93mg 31%
Sodium 265mg 11%
Potassium 847mg 24%
Total Carbohydrates 5g 2%
Sugars 4g
Protein 34g 68%
Vitamin A 4.1%
Vitamin C 6.3%
Calcium 2.8%
Iron 8.7%
* Percent Daily Values are based on a 2000 calorie diet.