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My pan-seared rainbow trout recipe takes less than 10 minutes to prepare. It’s flaky and tender, doused in a simple yet elegant garlic butter sauce.
You may have noticed rainbow trout appearing in more and more fishmongers and grocery stores, and I’m living for it. It’s been one of my family’s favorite fish, and while I have a slew of rainbow trout recipes, my pan-seared version is the best for anyone new to cooking it.
What is rainbow trout?
Rainbow trout is a delicate fish with either white, red, or orange flesh (no, it is not multicolored as the name suggests!). It has a mild, somewhat nutty flavor, and thanks to its soft and flaky texture, it’s a fantastic seafood to introduce to kids or those who are skeptical of fish.
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Why I love this recipe
- Quick and easy. From prep to plate, this fish cooks up in less than 10 minutes.
- Super versatile. Like with my grilled swordfish, I like to keep the seasonings simple with just some salt and pepper, but it’s easy to change up depending on what you are craving!
- Healthy. Rainbow trout is full of omega-3 fatty acids, high in protein, low in carbs, and very little saturated fat (source).
If you love cooking with white fish, try my baked halibut, grilled tilapia, grilled Mahi Mahi, and Chilean sea bass next.
★★★★★ REVIEW
“This was delicious! I prepared it for my husband and father, and we all loved it! After searing and flipping the fish, I added the butter, garlic, and some dried chives. I kept spooning the juices over the fish as it finished cooking. Will make this again!” – Lois
Key Ingredients
- Rainbow trout fillets. Fresh or frozen filltd. Choose boneless fillets (skin-on ones are fine!), which are easier to cook and absorb more flavor. I like to get my trout from the fishmonger, as it’s typically much fresher than from a grocery store. When choosing trout, opt for fillets of equal size and light pink color (I’d describe it as a weak-colored salmon).
- Olive oil and butter. Both fats are used for cooking and flavor. The butter also beautifully holds onto the garlic.
- Lemon juice. Fresh lemon juice is preferred, but the bottled kind is just as good.
- Garlic. Please use freshly minced garlic, as it makes all the difference.
- Kosher salt and black pepper. To taste.
How to cook rainbow trout
This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.
Step 1- Pat the fish fillets dry with a paper towel.
Step 2- Sprinkle salt and pepper. Rub lemon juice on both sides.
Step 3- Add the oil to a grill or cast iron skillet and cook the fish for 6 minutes, flipping halfway through.
Step 4- Add the butter, parsley, and garlic at the end.
Arman’s recipe tips
- You’ll know the fish is cooked once it flakes easily with a fork and is crisp around the edges. If you want to triple-check, use a meat thermometer and make sure the internal temperature of the fish is 145°F.
- Use a rubber spatula to flip the fish. It’s sturdy and easier to use than other utensils (trust me on that).
- You can change up the seasonings by adding oregano, paprika, garlic powder, fresh dill, Rosemary, or any other fresh herbs.
How to serve rainbow trout
The beauty of this fish is that it is so perfect to pair with tons of sides or options. Here are several ways my family and I enjoy rainbow trout-
- With a dipping sauce like hot honey sauce, Big Mac sauce, garlic yogurt sauce, or even an umami-forward eel sauce.
- Over a bed of cauliflower mashed potatoes, cauliflower fried rice, or curry fried rice.
- With a salad like a wedge salad, keto coleslaw, Greek couscous salad, or cauliflower potato salad.
- With vegetables like roasted cauliflower, Brussels sprouts, air fryer zucchini, or sauteed broccolini.
If you tried this Rainbow Trout recipe or any other recipe on The Big Man’s World, please rate the recipe and let me know how it went in the comments below. It really helps others thinking of making the recipe.
Seared Rainbow Trout Recipe
Video
Ingredients
- 4 rainbow trout fillets 4-6 ounces each
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 3 tablespoons butter
- 5 cloves garlic mincec
Instructions
- Pat dry the trout fillets before seasoning with salt and pepper. Rub the lemon juice all over each one.
- Add the oil to a non-stick skillet or grill over medium heat. Place the trout fillets flesh side down onto the pan, pressing lightly so that it sears. Sear for 3-4 minutes, until crispy and golden. Flip and cook for a further two minutes. Add the butter, garlic, and a pinch of fresh parsley, and stir around each fillet.
- Remove from heat, drizzle with extra butter, and sprinkle with more parsley.
This was delicious! I prepared it for my husband and father, and we all loved it! I added dried dill to the fish along with the salt and pepper before adding the lemon juice. After searing and flipping the fish, I added the butter, garlic and some dried chives. I kept spooning the juices over the fish as it finished cooking. Will make this again!
I love this recipe. Make it a couple times a month. Delicious. Accompanied it with roasted asparagus.
🙂 Love to hear that!!!
Trouts are actually very much nutritious. Thanks.