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Home » Recipes

Perfectly Pan Fried Rainbow Trout Recipe

Feb 28, 2023Last Modified: February 28, 2023

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This page may contain affiliate links. So I receive a small commission at no cost to you when you make a purchase using my link. This post is about a Perfectly Pan Fried Rainbow Trout Recipe!

Fish is the ultimate fast food. It's perfect for a quick weeknight dinner. And rainbow trout is one of my favorite fish. Fresh trout is absolutely lovely baked, and perfectly suitable for pan frying.

So here you'll find an easy recipe for pan-fried trout, which you and your whole family will love!

Jump to:
  • Why You Will Love This Pan Fried Rainbow Trout Recipe!
  • 🥘 Ingredients
  • 🔪 Instructions
  • Suggestions for Serving
  • FAQ
  • Some Other Recipes You May Enjoy!
  • Join Me On A Fun Food Journey!
  • Perfectly Pan Fried Rainbow Trout

Why You Will Love This Pan Fried Rainbow Trout Recipe!

Rainbow trout are a freshwater fish that is mild tasting and is very popular in our Western cuisine.

You'll love and will want to make this simple recipe because:

  • It's quick to make as we will use rainbow trout fillets rather than whole trout
  • All the simple ingredients needed for this recipe should be carried at your local grocery stores
  • The star of this recipe, rainbow trout, is a mild fish which provides some great health benefits. For example, it is a rich source of Omega-3 fatty acids. I learned a lot about the health benefits of rainbow trout from an article called "9 Benefits of Rainbow Trout (With Full Nutrition Facts)" from NutritionAdvance.com.
  • It features Old Bay Seasoning. Old Bay is a special blend of 18 herbs and spices. It's absolutely PERFECT for seafood!
  • You will enjoy delicious golden brown pan fried beautiful rainbow trout with minimal effort!

So let me show you what ingredients you will need for this delicious fish dish!

🥘 Ingredients

Rainbow trout fillets, bowls filled with olive oil, flour, and Old Bay Seasoning, and a container of Old Bay Seasoning.

You will need the following ingredients to make this pan fried rainbow trout recipe:

  • Fresh rainbow trout fillets (we will use fillet rather than a whole rainbow trout)
  • Extra virgin olive oil
  • Old Bay Seasoning (you could also sub your favorite seafood seasoning)
  • All purpose flour
  • Kosher Salt or sea salt (just a pinch)
  • Black pepper (freshly ground is recommended)

And the perfect finishing touches are:

  • Lemon wedges to serve
  • Fresh parsley (as a garnish)
  • Tartar sauce (optional) your favorite to accompany the fish as a condiment

Now it's time to get ready to create some Perfectly Pan Fried Trout for your dinner table!

🔪 Instructions

Begin by patting the fish dry using paper towels. It's important to dry both sides of the fish as much as you can. This will help to prevent the fish from sticking to your pan.

Rainbow trout fillets on a wooden cutting board with a paper towel being pressed down by a hand on one of the fillets to dry the fish.

Now season the flesh side of the fish liberally with Old Bay or your seasoning of choice. This recipe uses 1 tablespoon of Old Bay seasoning, so split that amongst your 1 pound of fillets.

Then dredge both sides of the seasoned fillets in all purpose flour, shaking off the excess.

Seasoned rainbow trout fillets with one fillet coated with all purpose flour.

Heat up 3-4 tbsps of olive oil on medium to medium-high heat in a well seasoned cast iron skillet or large non stick pan. Make sure that the oil covers the entire horizontal surface of your skillet. Add the fish fillets to hot oil, skin side down.

Rainbow trout fillets dredged in flour cooking in oil in a cast iron skillet.

Place fish skin side down and fry for around 3-4 minutes.

Before turning it, nudge it just a bit to make sure it isn't sticking. If it's sticking let it cook a little longer as it's not ready to turn. 😉

Fish spatulas are the best tools to use to turn the fish because they may be large enough to contain the entire fillet. The fish fillets are delicate and tend to break easily (this happened to me!) so the spatula is a great help!

After turning the fish to put the flesh side down, you'll see a beautifully golden brown and crispy fish skin.

Seasoned rainbow trout fillets cooking in oil in a cast iron skillet with skin side up.

Now cook the fish flesh side down around 2-3 minutes. Once again, it's best to nudge the fish with your spatula to see whether it moves easily. If it doesn't move, then leave it to fry just a little longer.

When finished, your fish will be fully cooked (fish flakes easily), and both sides will have this gorgeous golden brown color!

I recommend adding a pinch of salt as well as some freshly ground black pepper just prior to serving.

And now, it's time to enjoy your scrumptious fan fried rainbow trout!

Seasoned rainbow trout fillets cooking in oil in a cast iron skillet.

Top Tips

PLEASE NOTE: If your pan or skillet starts to look dry, then add a little more olive oil. Also, if you start on medium-high heat and you see your fish is starting to burn, turn the heat down to medium.

Don't turn the fish until it nudges easily when prodded with your spatula. If it doesn't nudge easily it will stick and likely break into pieces!

It's best not to crowd the pan, so you may need to fry in batches.

Suggestions for Serving

Pan fried rainbow trout fillets garnished with Italian parsley, a lemon wedge, and a small dish with tartar sauce.

This moist fish is best served with the perfect finishing touches which include some fresh parsley as a garnish, lemon wedges and tartar sauce.

Squeeze a generous amount of lemon juice over your trout and if you're like me, smother your fillet in tartar sauce. 😃

I love this served with some rice and a lovely green salad to accompany. This is a quick and healthy dinner you will love!

FAQ

How do I prevent trout from sticking to the pan?

To prevent trout from sticking to the pan, be sure to dry both sides of the fish with paper towels. Cook in a well seasoned cast iron skillet or nonstick pan coated with oil, and don't turn the fish until you can nudge it easily with your spatula.

Do you eat the skin on pan fried trout?

The skin on pan fried trout is edible! When fried it will become crispy, and it's absolutely delicious!

How long does it take to fry trout in a pan?

It should take between 2-4 minutes per side to cook trout in a pan that is set on a medium to a medium-high heat. One variable is the thickness of the fillet. The fish will be cooked when it is browned on both sides and flakes easily.

Some Other Recipes You May Enjoy!

Here are some other delicious recipes that you may enjoy:

  • Easy Cilantro Rice Recipe
  • Italian Broccoli Recipe With Garlic and Lemon
  • Easy and Creamy Mashed Sweet Potatoes

Join Me On A Fun Food Journey!

If you'd like to come along on this food journey with me, please sign up to get the latest recipes and inspiration for you to expand your food comfort zone! It's an incredible journey, please join me by signing up here.

Cheers!

Grace

Pan fried rainbow trout fillets garnished with Italian parsley, a lemon wedge, and a small dish with tartar sauce.

Perfectly Pan Fried Rainbow Trout

Grace
Perfectly Pan Fried Rainbow Trout is the perfect weeknight dish! Quick, easy, healthy and delicious, your whole family will love it!
Print Recipe Pin Recipe
Prep Time 4 mins
Cook Time 6 mins
Total Time 10 mins
Course Main Course
Cuisine American
Servings 3 people
Calories 388 kcal

Equipment

  • 1 cast iron skillet can also use a large nonstick pan
  • fish turner/spatula optional, but very useful for turning fish fillets

Ingredients
  

  • 1 pound rainbow trout use fresh fillets of rainbow trout
  • 1 tablespoon Old Bay Seasoning can sub your favorite seafood seasoning or salt and pepper
  • ¼ cup all purpose flour
  • 4 tablespoon olive oil
  • salt just a pinch
  • black pepper freshly ground, just a pinch

Garnishes and Accompaniments

  • ½ lemon lemon cut into wedges for serving
  • ½ tablespoon parsley minced, added for garnish
  • tartar sauce use as much as you like!

Instructions
 

  • Begin by patting the fish dry using paper towels. It's important to dry both sides of the fish as much as you can. This will help to prevent the fish from sticking to your pan.
    Rainbow trout fillets on a wooden cutting board with a paper towel being pressed down by a hand on one of the fillets to dry the fish.
  • Now season the flesh side of the fish liberally with Old Bay or your seasoning of choice. This recipe uses 1 tablespoon of Old Bay seasoning, so split that amongst your 1 pound of fillets. Then dredge both sides of the seasoned fillets in all purpose flour, shaking off the excess.
    Seasoned rainbow trout fillets with one fillet coated with all purpose flour.
  • Heat up 3-4 tbsps of olive oil on medium to medium-high heat in a well seasoned cast iron skillet or large non stick pan. Make sure that the oil covers the entire horizontal surface of your skillet. Add the fish fillets to hot oil, skin side down. Place fish skin side down and fry for around 3-4 minutes. Before turning it, nudge it just a bit to make sure it isn't sticking. If it's sticking let it cook a little longer as it's not ready to turn.
    Rainbow trout fillets dredged in flour cooking in oil in a cast iron skillet.
  • PLEASE NOTE: If your pan or skillet starts to look dry, then add a little more olive oil. Also, if you start on medium-high heat and you see your fish is starting to burn, turn the heat down to medium.
    Seasoned rainbow trout fillets cooking in oil in a cast iron skillet with skin side up.
  • When the fish is ready to turn, carefully turn it using a large spatula or fish turner and cook the fish flesh side down around 2-3 minutes. Once again, it's best to nudge the fish with your spatula to see whether it moves easily. If it doesn't move, then leave it to fry just a little longer. When finished, your fish will be fully cooked (fish flakes easily), and both sides will have this gorgeous golden brown color! I recommend adding a pinch of salt as well as some freshly ground black pepper just prior to serving.
    Seasoned rainbow trout fillets cooking in oil in a cast iron skillet.
  • This moist fish is best served with the perfect finishing touches which include some fresh parsley as a garnish, lemon wedges and tartar sauce!
    Pan fried rainbow trout fillets garnished with Italian parsley, a lemon wedge, and a small dish with tartar sauce.

Notes

The nutritional information doesn't include info for salt, pepper, and tartar sauce.
It's best to use a fish turner/spatula if you have one to turn the fish.  The fish fillets are delicate and tend to break easily (this happened to me!). 
PLEASE NOTE: If your pan or skillet starts to look dry, then add a little more olive oil. Also, if you start on medium-high heat and you see your fish is starting to burn, turn the heat down to medium.
It's best not to crowd the pan, so you may need to fry in batches.

Nutrition

Calories: 388kcalCarbohydrates: 9gProtein: 32gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gCholesterol: 89mgSodium: 48mgPotassium: 753mgFiber: 0.5gSugar: 0.1gVitamin A: 185IUVitamin C: 5mgCalcium: 118mgIron: 2mg
Keyword Fish, fried fish, rainbow trout, trout
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About Me

Hi I’m Grace! I'm married and a mom to my fur baby, Toby, and food and travel are two of my greatest passions! Since our bank account does not allow us to travel or eat out as much as we'd like, I decided I would cook delicious meals that could give us a taste of all the places we'd like to go. My goal is to get you in the kitchen, and inspire you to cook and taste delightful meals that will transport you too. Let’s throw some actual travel in from time to time, all with an emphasis on keeping your wallet full and happy as well. Let’s get cooking and let’s start exploring!! I'm excited to be on this journey with you!!

By the way most of these recipes are Toby taste tested and Toby approved!!

Chief Taste Tester Toby

Toby Chief Taste Tester

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