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This rainbow trout recipe pan fries the fish in 10 minutes and makes tender flesh and a crispy skin! It’s flavored simply with rosemary, olive oil, and lemon.
Here’s a favorite 10 minute dinner idea: my pan-fried rainbow trout recipe! The mild flavor of rainbow trout is irresistible paired with chopped rosemary and fresh lemon zest. Pan fry it in olive oil and the skin becomes beautifully crisp (in fact, Alex and I couldn’t stop nibbling on the skin!).
This quick meal is so tasty it can convert even people who are on the fence about fish. Pair with a couple quick sides for an easy dinner; I whipped up this pan for the family and it was gone in a flash!
5 Star Reader Review
⭐⭐⭐⭐⭐ “Great and easy recipe ! Left out the rosemary but it was still excellent.” -Alana
Ingredients For This Rainbow Trout Recipe
Rainbow trout is fish that’s a member of the salmon family. It is delicious and easy to prepare, with a mild, delicate flavor. The flesh of rainbow trout can range from white to pink to orange. Because of its mild flavor, it’s a great option for people who don’t think they like fish or seafood. You can eat both the flesh and skin of the trout: pan-frying it in oil makes a tasty crispy skin. Here’s what you’ll need for this rainbow trout recipe:
- Skin-on rainbow trout fillets: Fresh or frozen and thawed
- Olive oil & salt: You’ll just need a bit for rubbing and sprinkling.
- Fresh rosemary: This fresh herb highlights the nutty flavor of the flesh.
- Lemon wedges: A few spritzes add brightness.
What to Look For When Buying Rainbow Trout
Buy it skin-on, in fillets: Fillets cook fast and evenly in a skillet.
Look for U.S. farm-raised or an ASC certification: Most rainbow trout available in the US is farm raised, so look for responsibly farmed trout. The Monterrey Bay Aquarium Seafood Watch recommends rainbow trout farmed in the U.S. in freshwater net pens as the best choice, and to avoid rainbow trout farmed in Colombia in freshwater net pens. Look for fish from Aquaculture Stewardship Council (ASC) certified farms.
How to Cook Rainbow Trout
Rainbow trout is very easy to cook: the simplest method is to pan fry it in olive oil. Using this method, you’ll get a crispy skin and a tender, flaky flesh: both of which you can eat! The crispy skin in particular is outstanding in this method: I couldn’t stop sneaking bites like it was candy! Here’s what to know about how to cook rainbow trout (or skip to the recipe below):
- Season both sides with salt and pepper. Pat the fish dry first, then season liberally with salt and pepper on the flesh and skin sides.
- In a skillet, heat olive oil with chopped rosemary. This infuses a bit of flavor before you cook the fish.
- Cook skin side down for 4 to 5 minutes, then skin side up to 30 seconds. Cook on the first side until it’s browned on the edges and nearly cooked through (with only a small stripe of pink on top). After flipping, it takes just about 30 seconds to finish cooking. Spritz with lemon juice and serve!
Seasoning Variations to Try
I love the rosemary and lemon here, but there are so many other seasonings that go with rainbow trout:
- Thyme and lemon zest: Fresh thyme also works perfectly with trout.
- Parsley and garlic: This is delicious, or you could add my easy chimichurri for a sauce-based version.
- Dill and capers: Similar to my lemon dill salmon.
- A sauce on the side: Aioli and truffle aioli are great, or try lemon butter sauce, dill sauce, or tzatziki.
What to Serve With Rainbow Trout
This rainbow trout recipe is so fast and easy, it’s great to serve with some quick sides to make a simple meal. Here are a few quick sauces and side dishes we recommend serving with it:
- Aioli: It’s great on its own, but add Quick Aioli or Truffle Aioli for a tasty sauce.
- Couscous or Orzo: This Easy Couscous and Easy Lemon Orzo are both done in 10 minutes.
- Greens: Make Best Ever Sauteed Kale or Sauteed Rainbow Chard.
- Peas or Beans: Whip up Peas with Lemon or Easy White Beans.
- Salad: Go for a Easy Arugula Salad or Goat Cheese Salad with Arugula & Apple.
What are you planning to serve with this rainbow trout recipe? Let us know in the comments below! We hope you love it as much as our family does.
Storage and Reheating
Leftover rainbow trout keeps in the refrigerator for up to 2 days. I don’t love leftover fish, so I prefer making it into a creamy salad like salmon salad and serving it over toast or greens.
Dietary Notes
This rainbow trout recipe is gluten-free, dairy-free and pescatarian.
Frequently Asked Questions
The pan frying method gets crisp skin and is fast and easy. The oven is better when cooking a whole trout or for lots of people and it’s totally hands off: see my baked trout.
You can! It’s thin and edible. Just make sure the fish has been scaled before eating (which it should be if you’re buying it from the store).
Usually about 5 minutes: 4 to 5 minutes skin side down, then 20 to 30 seconds after flipping. Thicker fillets may need 1 to 2 more minutes.
It should turn opaque and flake easily with a fork. If you have a food thermometer, it should be 145°F at the thickest point.
Pan Fried Rainbow Trout (10 Minutes!)
This rainbow trout recipe pan fries the fish in 10 minutes and makes tender flesh and a crispy skin! It’s flavored simply with rosemary, olive oil, and lemon.
- Prep Time: 4 minutes
- Cook Time: 6 minutes
- Total Time: 10 minutes
- Yield: 4 1x
- Category: Main Dish
- Method: Stovetop
- Cuisine: American
- Diet: Dairy-Free, Gluten Free
Ingredients
- 1 pound rainbow trout filets
- 1 teaspoon kosher salt
- Fresh ground black pepper
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh rosemary, plus 1 teaspoon to garnish
- Lemon wedges, for garnish
Instructions
- Pat the trout filets dry with a paper towel and season on both sides with salt and pepper (both the skin and flesh sides).
- In a large skillet, head the olive oil and rosemary over medium high heat until the oil is shimmering, about 1 minute.
- Add the trout skin side down and cook for 4 to 5 minutes until it is browned on the edges and nearly cooked through (with only a small stripe of pink on top). Flip the fish and cook for about 20 to 30 seconds until just cooked through. Remove from the pan and serve immediately, spritzed with the juice from the lemon wedges.
Great and easy recipe ! Left out the rosemary but it was still excellent
Let us know if you have any questions!