Pan-fried rainbow Trout combines the delicate flavors of the trout with the rich and nutty taste of butter and garlic.
Made with simple ingredients, this mild-tasting fish can be on your dinner table in 20 minutes
Rainbow trout is a lean, flaky white fish with mild flesh that your whole family will love. It's almost always cooked and served with the skin on. This skin adds flavor to the fish and also makes it a great choice for pan frying.
Our fast and easy recipe is perfect for a busy weeknight dinner and fancy enough for a dinner party or family gathering.
If you enjoy preparing restaurant-quality fish dishes in your home kitchen make sure to try my pan-seared tilefish and pan-seared rockfish recipes.
Ingredients to make Pan Fried Rainbow Trout
Let’s start by gathering the ingredients we need to make my Pan Fried Rainbow Trout recipe. In Chef Speak, this is called the Mise en Place, which translates into Everything in its Place.
Not only does setting your ingredients up ahead of time speed the cooking process, but it also helps ensure you have everything you need to make the dish.
Can I change the seasonings?
It's easy to change up the seasonings in this recipe. If you prefer a spicier flavor, use Cajun seasoning or add a little cayenne pepper. Lemon pepper and old bay seasonings are also good choices.
Adding soy sauce, sesame oil, and ginger can add an Asian flair to this delicious fish.
Remember that recipes are guidelines, and it's important to cook with the flavors and seasonings you enjoy eating.
How to make Pan Fried Rainbow Trout
Rinse the fillets in cold water, then pat dry with paper towels.
- Add the all-purpose flour, salt, and black pepper to a small bowl.
- Whisk to combine the seasoned flour.
- Coat both sides of the rainbow trout filets with the seasoned flour mixture.
- Place a large frying pan over medium-high heat, and when the pan is hot, add the olive oil and half of the butter to the frying pan.
- When the butter has melted add the chopped garlic and cook for 1 minute, until fragrant.
*Be careful, the garlic can burn quickly. - Add the fish fillets to the butter and garlic mixture, skin side down, and let it cook for 2-3 minutes.
- Using a spatula carefully turn the fish fillets over, and continue cooking for an additional 2-3 minutes.
- Remove the pan-fried trout from the pan and drain it on paper towels. Then, place the fish on a serving dish.
- Add the remainder of the butter to the frying pan, scraping up the browned bits from the bottom of the pan
*If you would like to add a little white wine to the sauce, now would be the time to add it. - Add the capers, lemon juice, and fresh dill to the frying pan and cook for two minutes and then remove from heat.
*If you're not a fan of capers, leave them out.
You'll love the mild, fresh flavors of this delicate fish. Serve it with rice or roasted potato wedges, lemon wedges, and your favorite vegetable.
Any leftover pan-fried rainbow trout should be refrigerated in an airtight container (or well-covered with plastic wrap or aluminum foil) for 2-3 days.
Recipe FAQs
Make sure your pan is well-heated before adding the trout and use enough oil to coat the bottom of the pan.
Lightly coating the trout with flour or cornmeal before frying to create a barrier between the fish and the pan also helps to keep it from sticking to the pan.
Yes, you should. Leaving the skin on helps keep the fish moist and adds flavor. But it's a matter of personal preference, and if you prefer skinless fillets, you can remove the skin before frying.
Depending on their diet, rainbow trout can have white, pink, or orange flesh. There is much controversy about wild versus hatchery fish, but both types vary in color.
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Pan Fried Rainbow Trout
Ingredients
Method
- Rinse the fillets in cold water, then pat dry with paper towels.
- Add the all-purpose flour, salt, and black pepper to a small bowl, and whisk to combine.
- Coat both sides of the rainbow trout filets with the seasoned flour mixture.
- Place a large frying pan over medium-high heat, and when the pan is hot, add the olive oil to the pan.
- Add half of the butter to the frying pan.
- When the butter has melted add the chopped garlic and cook for 1 minute, until fragrant.*Be careful, the garlic can burn quickly.
- Add the trout to the butter and garlic mixture, flesh side down, and let it cook for 2-3 minutes.
- Using a spatula carefully turn the trout over, and continue cooking for an additional 2-3 minutes.
- Remove the trout from the pan and place it on a serving plate.
- Add the remainder of the butter to the frying pan allowing it to melt. Scrape up any of the crunchy parts as it adds flavor to the dish.*If you would like to add a little white wine to the sauce, now would be the time to add it.
- Add the capers, lemon juice, and fresh dill to the frying pan and cook for two minutes and then remove from heat.*Capers are optional.
- Use a spoon to top the fish with the butter caper sauce. Serve with rice and your favorite vegetable.
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