Here’s our new favorite 10 minute meal: this pan-fried Rainbow Trout recipe! The mild flavor of rainbow trout is absolutely irresistible paired with chopped rosemary and fresh lemon zest. Pan fry it in olive oil and the skin becomes beautifully crisp (in fact, we couldn’t stop nibbling on the skin). This quick meal pleases just about anyone, even people who are on the fence about fish. Pair with a couple quick sides for an easy dinner; we whipped up this pan for the family and it was gone in a flash.
Ingredients for this rainbow trout recipe
Rainbow trout is fish that’s a member of the salmon family. It is very delicious and easy to prepare, with a mild, delicate flavor. The flesh of rainbow trout can range from white to pink to orange. 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 thawedOlive 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.
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: we 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!
What to look for when buying rainbow trout
Is rainbow trout a sustainable fish? The vast quantity of rainbow trout available to buy is farm raised, so you’ll want to look for responsibly farmed trout. Here’s what Monterrey Bay Aquarium Seafood Watch recommends:
Rainbow trout farmed in the U.S. in freshwater net pens is a Best Choice.Avoid rainbow trout farmed in Colombia in freshwater net pens. Look for fish from Aquaculture Stewardship Council (ASC) certified farms.
Ways to serve this rainbow trout recipe
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.
More fish recipes
Fish is a great centerpiece for easy meals. Here are a few more tasty fish recipes you’ll love:
Try Easy Baked Fish or Easy Baked TroutGo for Baked Tilapia with Lemon or Parmesan Crusted TilapiaOpt for Grilled Halibut Grab Easy Grilled Salmon, Seared Salmon or Baked Salmon
This rainbow trout recipe is…
Gluten-free, dairy-free and pescatarian. 5 from 2 reviews
