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Pan-Seared Rainbow Trout

Rainbow trout is a delicious and versatile fish, perfect for a simple yet elegant meal. Here's an easy recipe for preparing rainbow trout that brings out its natural flavors:

Easy Pan-Seared Rainbow Trout


  • 2 rainbow trout fillets, skin on
  • Salt and freshly ground black pepper
  • 2 tablespoons of flour (optional, for a light crust)
  • 2 tablespoons olive oil or unsalted butter
  • 1 lemon, halved
  • Fresh herbs (like parsley or dill) for garnish


  1. Prepare the Trout: Rinse the trout fillets and pat them dry with paper towels. Season both sides with salt and pepper. If you prefer a light crust, lightly dust the fillets with flour, shaking off any excess.
  2. Heat the Pan: Heat olive oil or butter in a large skillet over medium-high heat. The pan should be large enough to hold the fillets comfortably without overcrowding.
  3. Cook the Trout: Once the oil is hot or the butter is melted and bubbling, gently lay the trout fillets in the pan, skin-side down. Cook for about 3-4 minutes until the skin is crispy. Carefully flip the fillets over and cook for an additional 2-3 minutes, or until the flesh is opaque and flakes easily with a fork.
  4. Add Lemon: Squeeze the juice of half a lemon over the cooked fillets. You can adjust the amount of lemon juice to your taste.
  5. Serve: Transfer the trout to plates, garnish with fresh herbs, and serve immediately. The remaining lemon half can be sliced and served alongside the fish for additional flavoring.
Serving Suggestions:
  • Vegetables: Serve with steamed or grilled vegetables like asparagus, green beans, or a fresh salad.
  • Starches: Pair with roasted potatoes, rice, or a light pasta.
  • Wine Pairing: A crisp white wine like Sauvignon Blanc or a dry Riesling complements the flavors of the trout beautifully.

This pan-seared rainbow trout recipe is not only easy to prepare but also brings out the delicate, sweet flavor of the fish, making for a delightful and healthy meal.

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