Ocean Trout with Zucchini & Tomato Salad + Lemon Caper Dressing

With a number of warm sunny days still on the cards, we love fresh fish with a hearty, fresh salad. Our pan fried Ocean Trout with zucchini and tomato, lemon caper salad is just that, and it’s also budget friendly.
Salmon prices have risen again recently and if you’re a salmon lover, but also watching your pocket, we suggest trying trout – we promise you won’t regret it. 
Image Credit: Australian Gourmet Traveller recipe for ocean trout


  • 2 zucchinis, peeled into ribbons
  • 2 ocean trout fillets (about 200gm each), pin-boned, skin on
  • Salt and pepper
  • 2 tbsp olive oil
  • 250g cherry tomatoes, halved
  • 1/2 cup flat-leaf parsley or dill, coarsely chopped
  • To serve: lemon wedges

Lemon and caper dressing

  • ¼ cup olive oil
  • Zest of one lemon
  • Juice of one lemon
  • 2 tbsp baby capers, rinsed
  • 2 tbsp white or rice wine vinegar
  • Salt and pepper to taste

Lemon, capers, parsley


  1. To make the lemon caper dressing, combine all ingredients in a jar, shake well. Set aside.
  2. Place trout on a tray skin-side up and season with salt and pepper. Heat oil in a large frying pan over medium-high heat, cook fish skin-side down until crisp (3-4 minutes).
  3. Turn the fillet and continue to cook for another 2 minutes. At the same time, add the cherry tomato halves to the pan.
  4. Remove fish from the pan when cooked to your liking. We like to take our trout off the heat while still medium rare. The fish will continue to cook when left to sit, while still remining moist and flaky.
  5. While the trout is sitting, continue to fry the tomatoes until slightly browned and
  6. Transfer cooked tomatoes, zucchini ribbons, parsley or dill and lemon caper dressing into a bowl, toss to combine. Divide among serving plates, top with trout, spoon over remaining dressing and serve with lemon wedges.

Zucchini Ribbons

Rainbow Trout, a delightful and versatile fish that hails from the cold-water tributaries of the Pacific Ocean in Asia and North America. Originally a sea-loving resident of streams, rivers, and lakes around North America and Siberia, it found its way to Australia in the 1890s, where it thrives both in the wild and on farms. If you ever come across 'Ocean Trout' on a menu, know that it's the result of these beauties being grown in sea cages.
The trout's skin transforms from silvery in saltwater to olive-brownish in brackish water, with distinctive spots and a pink-orange patch on the gill cover. Look for lustrous skin, firm flesh, and that delightful fresh smell when choosing your fish. In terms of flavour, saltwater-reared trout is a winner, boasting a rich taste and higher oil content akin to Atlantic Salmon. Whether you're a sashimi lover or prefer your fish pan-fried for that crispy skin, trout is going to become your new favourite.

Ocean Trout Fillets in a pan