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.
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.
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.Print
Pan Fried Rainbow Trout – Ready in 10 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.
- Prep Time: 2 mins
- Cook Time: 7 mins
- Total Time: 9 mins
- Yield: 1 portion
- Category: Main Dish
- Method: Pan-fry
- Cuisine: Gluten-Free, Dairy-Free
- 1 Tbsp olive oil
- 4.5 oz / 130 g rainbow trout fillet, skin on
- garlic powder
- slice of lemon (optional)
- Generously season the rainbow trout fillet with the garlic powder, paprika, salt, and pepper.
- Heat the olive oil in a pan over medium heat.
- 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.
- Squeeze a little bit of lemon juice on top before serving.
Nutrition information is a rough estimate.
- Serving Size: 1 fillet
- Calories: 298
- Sugar: 0g
- Sodium: 210.9mg
- Fat: 21.40g
- Saturated Fat: 3.6g
- Unsaturated Fat: 15.8g
- Trans Fat: 0.1g
- Carbohydrates: 0.3g
- Fiber: 0.1g
- Protein: 25.5g
- Cholesterol: 75.3mg