"Delectable Pan-Fried Rainbow Trout: A Tasty and Colorful Dish"

Enhance the taste buds with this delectable and effortless rainbow trout recipe. Cooked in butter and complimented with a hint of lemon juice, this dish is both desirable and easy to make.

Two fillets of rainbow trout served on a white plate with a slice of lemon.

Ideal for those times when you don't feel like spending hours in the kitchen, it only takes 20 minutes to prepare.

As a seafood enthusiast, I find myself cooking fish 2-3 times a week. Although I usually stick to simple and speedy options such as baked salmon and shrimp scampi, I recently discovered frozen rainbow trout fillets at Trader Joe's and have been whipping up this recipe ever since. Not only is it quick to make, but the flavor of the trout is absolutely delicious. It tastes like a lighter, softer version of salmon that will leave you wanting more.


You'll only need a handful of basic ingredients to make this recipe. The exact measurements are listed below:

    The ingredients needed to make pan-fried rainbow trout.

    Rainbow trout: I prefer to get frozen fillets from Trader Joe's. Make sure to defrost them overnight in the fridge, then rinse and pat them dry.Seasonings: Simply sprinkle kosher salt, black pepper, and garlic granules on the trout. Fat for frying: I use a mix of butter and ghee. Combining the two helps prevent the butter from burning.Lemon juice: I highly recommend using freshly squeezed lemon juice in this recipe.Minced parsley: Adds a finishing touch to the dish, while also enhancing the flavor.

    A six-photo collage showing the steps for cooking rainbow trout.


    This pan-fried rainbow trout recipe is incredibly easy to make. The detailed instructions are listed below:

      Trout has a red line.

      You'll begin by patting the trout fillets dry with a paper towel, then seasoning them with salt and pepper.Next, heat a generous amount of butter and ghee in a large nonstick skillet over medium-high heat. Once the butter begins to foam, place the trout fillets in the skillet skin side down.Let the trout cook until the skin turns golden brown which will take around 3 minutes. Before flipping the fillets over, sprinkle them with garlic granules. Be cautious while flipping the trout and then lower the heat to medium and continue cooking until the fish is fully cooked which should take 2-3 more minutes. Next, add lemon juice to the skillet and take it off the heat. Transfer the trout to your plates, drizzle it with the pan juices, garnish with parsley, and it's ready to serve.

      Sole meunière served on a plate with a fork.Rainbow trout fillets served on a white plate.

      Expert tips

      Here are some tricks to help you achieve the perfect trout:

        Grilled halibut served on a white plate with a fork.

        To ensure the skin browns nicely, gently press on the fillets with a spatula to fully contact the hot pan.Combining ghee and butter is a good hack to prevent the butter from burning. While the pan heats up, the mixture will brown nicely and add to the flavor of the dish. Adding the garlic powder midway through cooking ensures it does not burn.

        Blackened salmon served with lemon slices.Seared tuna, sliced and served with a dipping sauce.

        Frequently asked questions

        What is rainbow trout? It's a species of freshwater fish that belongs to the same family as Pacific salmon. With dark skin, pink flesh, and a noticeable red lateral line running through its body, the trout gets its name from its distinctive appearance. Similar to salmon, the flavor is mild and delicate but unique in its own way.

        Rainbow trout fillets are served on a white plate with a fork.

        Keep the Skin On While Cooking Fish

        When cooking fish, leave the skin on as it adds a delightful fatty flavor to the dish. The skin also plays a crucial role in protecting the fish flesh from drying out while cooking.

        Why Start Cooking Fish Skin-Side Down?

        Starting the cooking process with the skin-side down serves two purposes. Firstly, it helps to crisp up the skin by cooking it for a more extended period. Secondly, flipping the fish becomes easier as the skin acts as a protective barrier and allows for a smooth transition.

        Variety is the Spice of Life

        Although this recipe is simple, adding different spices can enhance its flavor. Sprinkling paprika and dried thyme, along with garlic powder, can provide a new twist to the dish. Additionally, using olive oil while cooking can "oil up" instead of butter/ghee combination. However, we highly recommend using butter for the heavenly browned butter flavor.

        Storing and Serving The Leftovers

        Store the leftovers in an airtight container in the refrigerator, where it can last for 2-3 days. To reheat, use a microwave and cover the container at 50% power. Freeze the leftovers in an airtight container for up to one month.

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        Recipe Card

        The rainbow trout recipe is easy to make. Pat the trout fillets dry with towels and sprinkle salt and pepper on both sides. Heat butter and ghee in a large non-stick skillet to sauté the fillets until browned. Flip the fillets and cook until done. Squeeze lemon juice over the fish and sprinkle with parsley.

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        Gently press on the fillets with a spatula to ensure the skin has full contact with the pan to brown evenly with the addition of ghee, preventing butter burn.

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        Nutrition information is provided as a guide, and we recommend verifying that a recipe fits your dietary needs before using. Check product recommendations before purchasing to verify that they are gluten-free. Please read our terms of use before using any recipe.

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        Discover delicious low-carb recipes such as bacon-wrapped scallops, lobster salad, baked salmon, and broiled scallops at HealthyRecipesBlogs.com. Vered DeLeeuw, LL.M., CNC, a certified nutrition coach (NASM-CNC), has been blogging about her real-food, low-carb diet since 2011. Her passion for nutrition led her to take courses at the Harvard School of Public Health and earn a Nutrition and Healthy Living Certificate from Cornell University. You can find her work in major media outlets like Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click the following link to learn more about the woman behind the website: https://healthyrecipesblogs.com/about/. Also, check out the reader interactions section below for more inspiration and ideas.

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