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Rainbow Trout Recipe

Rainbow trout is a delicious and versatile fish that can be prepared in various ways, from grilling and baking to pan-frying. Here's a simple and tasty recipe for pan-fried rainbow trout:


  • 2 rainbow trout fillets (skin-on or skinless, depending on your preference)
  • 2 tablespoons olive oil or melted butter
  • 2 cloves garlic, minced
  • 1 lemon, thinly sliced
  • Salt and pepper to taste
  • Fresh herbs (such as parsley, thyme, or dill) for garnish (optional)
  • Lemon wedges for serving


  1. Prepare the Fish:
    • If your trout fillets have bones, use fish tweezers or pliers to remove any remaining pin bones.
    • Pat the fillets dry with paper towels, which will help achieve a crispy skin if they have the skin on.
  2. Season the Fish:
    • Season both sides of the trout fillets with salt and pepper. You can also add a pinch of your favorite herbs or spices for extra flavor.
  3. Heat the Pan:
    • Place a large skillet or frying pan over medium-high heat and add the olive oil or melted butter. Allow it to heat up until it's shimmering.
  4. Sear the Trout:
    • Carefully add the trout fillets to the hot skillet, skin side down if they have skin. If you're cooking skinless fillets, either side can go down first.
    • Allow the fillets to cook undisturbed for about 3-4 minutes. This will help create a crispy skin. Adjust the heat as needed to prevent burning.
  5. Flip and Add Flavor:
    • Gently flip the fillets over using a spatula. If the skin sticks to the pan, it's not quite ready to flip. Give it a little more time.
    • Add the minced garlic and lemon slices to the pan around the fish. Allow the trout to cook for an additional 3-4 minutes on this side. The fish is done when it flakes easily with a fork.
  6. Serve:
    • Carefully transfer the cooked trout fillets to serving plates, placing them on top of the lemon slices. Spoon some of the garlic and pan juices over the fillets.
    • Garnish with fresh herbs if desired and serve immediately with lemon wedges on the side.

This simple pan-fried rainbow trout recipe highlights the natural flavors of the fish with a touch of garlic and lemon. You can pair it with your favorite sides, such as steamed vegetables, rice, or a fresh salad, for a complete and satisfying meal. Enjoy! 

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