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Pan Fried Rainbow Trout – Ready in 10 Minutes

This pan fried rainbow trout tastes great with any side dish. You can serve it with healthy whole grains such as quinoa, buckwheat, black rice or wild rice as well as with roasted, sauteed, or steamed vegetables, or with a side salad.

A top view of the pan fried rainbow trout with red cherry tomatoes and lemon slices in a black pan.

If you often come home in the evening and have nothing for dinner, this pan fried rainbow trout recipe is for you because you can have it ready in under 10 minutes. The leftovers taste great too and can be added to wraps, salads, and sandwiches.

If you want to plan ahead, you can cut portion-sized rainbow trout fillet pieces and keep them in the freezer. Pull a few fillets out of the freezer in the morning and put them in the fridge. They should defrost by the end of the day just in time for you coming home in the evening. Alternatively, you can also defrost them at room temperature.

Close-up side view of the pan fried rainbow trout with cherry tomatoes and lemon slices in a black pan.

It’s quite easy to make a one-pan dinner with these pan fried rainbow trout fillets. Just sautee some vegetables such as onions, cherry tomatoes, zucchini, or mushrooms in a pan before adding the fish.

You can also serve this rainbow trout with this braised German Red Cabbage or this Roasted Eggplant Salad.

A close-up side view of a pan-fried rainbow trout slice with red cherry tomatoes.

Pan Fried Rainbow Trout

Pan Fried Rainbow Trout - Ready in 10 Minutes

Yield: 1 portion
Prep Time: 2 minutes
Cook Time: 7 minutes
Total Time: 9 minutes

This quick and easy pan fried rainbow trout can be served with almost any side dish. It's also perfect as a healthy one-pan dinner and the leftovers taste great too. Ready in 10 minutes.


  • 1 Tbsp olive oil
  • 4.5 oz / 130 g rainbow trout fillet, skin on
  • garlic powder
  • paprika
  • salt
  • pepper
  • slice of lemon (optional)


  1. Generously season the rainbow trout fillet with the garlic powder, paprika, salt, and pepper.
  2. Heat the olive oil in a pan over medium heat.
  3. Add the fillet to the pan skin side down and cook for 2 to 3 minutes. Flip the fish and let it cook for another 2 to 3 minutes or until the fish is cooked through and flakes easily in the thick part of the fillet. Flip a few more times if necessary.
  4. Squeeze a little bit of lemon juice on top before serving.

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Nutrition Information
Yield 1 portion Serving Size 1 fillet
Amount Per Serving Calories 298Total Fat 21.4gSaturated Fat 3.6gTrans Fat 0.1gUnsaturated Fat 15.8gCholesterol 75.3mgSodium 210.9mgCarbohydrates 0.3gFiber 0.1gSugar 0gProtein 25.5g

Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.

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