Pan Fried Rainbow Trout Filet Recipe (2024)

How I Pan Fry Fresh Rainbow Trout Filets On Top of the Stove

We were having company Sunday night, so my wife and I picked up some fresh trout filets at the farmer's market in the morning after taking our dog Bailey for a hike.

I know one of the fishmongers at the market, and Andy always takes excellent care of me by letting me know what's fresh and a good buy. That day, he recommended the rainbow trout and picked out some beautiful fillets for us.

A Little Bit About Rainbow Trout

Rainbow trout, scientifically known as Oncorhynchus mykiss, is a freshwater fish species native to North America and the Pacific Ocean region of Asia. Renowned for its vibrant colors, delicate flavor, and versatility, rainbow trout is popular among anglers and seafood enthusiasts.

One of the most distinctive features of rainbow trout is its striking appearance. As its name suggests, rainbow trout often displays a spectrum of colors ranging from olive green to blue-gray on its back, with a silvery-white underside. Along its sides, you may find a band of pink, red, or orange hues, which intensify during the spawning season, lending the fish its characteristic rainbow-like appearance.

In addition to its visual appeal, rainbow trout is prized for its mild and delicate flavor, which is slightly sweet and nutty. Its flesh is tender yet firm, making it suitable for various cooking methods, including grilling, baking, broiling, poaching, and smoking. The versatility of rainbow trout makes it a favorite ingredient in a wide range of dishes, from simple pan-seared fillets to elaborate seafood platters.

Nutritionally, rainbow trout is an excellent source of protein, omega-3 fatty acids, vitamins, and minerals. Omega-3 fatty acids, in particular, are essential for heart health and cognitive function, making rainbow trout a nutritious choice for a balanced diet.

Due to its popularity and availability, rainbow trout can be found in various forms, including fresh, frozen, and smoked. Whether enjoyed as a simple grilled fillet or incorporated into a gourmet seafood dish, rainbow trout delights the palate with its delicate flavor and provides a nutritious addition to any meal.

How Big Do They Get?

The size and weight of rainbow trout can vary greatly depending on various factors such as age, habitat, and genetics. In the wild, rainbow trout typically grow to lengths of 8-12 inches (20-30 cm) and weigh between 1-4 pounds (0.5-2 kg). However, larger specimens can be caught, especially in specific habitats.

In aquaculture, rainbow trout are often selectively bred to reach larger sizes, with some farmed fish reaching weights of up to 13 pounds (6 kg) or more. The size and weight of rainbow trout can also be influenced by the availability of food and the length of the growing season in their habitat.

Is It A Healthy Fish?

Yes, rainbow trout is considered a healthy fish to eat. It is a good source of protein, omega-3 fatty acids, and vitamins such as B12 and D.

It also contains minerals like phosphorus, selenium, and potassium. However, as with any food, factors such as preparation method and portion size must be considered when evaluating its overall nutritional impact on a diet.

Ways to Cook Rainbow Trout

Rainbow trout can be cooked in various ways, each method highlighting its delicate flavor and tender texture. Some popular methods of cooking rainbow trout include:

• Grilling: Grilling is a popular method for cooking rainbow trout, imparting a smoky flavor while keeping the flesh moist and tender. Brush the trout with olive oil, season with salt, pepper, and herbs, then grill over medium heat until cooked through, usually about 4-6 minutes per side, depending on the thickness of the fish.
• Baking: Baking rainbow trout in the oven is a simple and convenient method that results in moist and flavorful fish. Place seasoned trout fillets on a baking sheet lined with parchment paper or foil, then bake in a preheated oven at 375°F (190°C) for 10-15 minutes or until the fish flakes easily with a fork.
• Pan-Searing: Pan-searing is a quick and easy method for cooking rainbow trout on the stovetop. Heat a skillet over medium-high heat, add some oil, then place seasoned trout fillets skin-side down in the pan. Cook for 3-4 minutes on each side until golden brown and cooked through.
• Broiling: Broiling is another fast cooking method that produces crispy skin and moist flesh. Place seasoned trout fillets on a broiler pan lined with foil, then broil on high for 4-6 minutes or until the fish is cooked through and the skin is crispy.
• Steaming: Steaming is a gentle cooking method that preserves rainbow trout’s delicate flavor and texture. Place seasoned trout fillets in a steamer basket over boiling water, cover, and steam for 8-10 minutes or until the fish is opaque and flakes easily with a fork.

These are some of the most common cooking methods for rainbow trout, but the fish can also be used in various recipes, including soups, stews, and curries.

What Temperature Should You Cook It To?

Rainbow trout should be cooked to an internal temperature of 63°C (145°F). This temperature is high enough to ensure that any harmful bacteria in the fish have been destroyed but not so high that the meat becomes dry and tough.

To check the internal temperature, insert a meat thermometer into the thickest part of the fish, away from bones and cartilage. When cooking rainbow trout, it is essential to avoid overcooking as this can lead to dry, tough meat.

Best Places to Buy Rainbow Trout

Rainbow trout can be purchased from a variety of sources, including:

1. Grocery stores: Rainbow trout are often sold fresh or frozen in the seafood section of large grocery stores.
2. Fish markets: Independent fish markets specializing in selling various fresh and saltwater fish, including rainbow trout.
3. Online retailers: Online retailers specializing in seafood offer rainbow trout for delivery to your door.
4. Aquaculture farms: Some fish farms raise rainbow trout and sell it to consumers.

The availability of rainbow trout may vary depending on where you live and the time of year, so it may be a good idea to call ahead to ensure the store or market has it in stock.

6 Interesting Facts

1. They are named for their distinctive coloration, ranging from deep green to bright pink, with a band of iridescent red, blue, and purple along their sides.
2. They are native to cold-water tributaries of the Pacific Ocean in Asia and North America. Still, they have been introduced to other parts of the world for sport fishing and aquaculture.
3. They are highly adaptable and can tolerate a wide range of water temperatures and conditions, making them one of the most widely introduced species of fish in the world.
4. They are opportunistic feeders, feeding on various aquatic insects, crustaceans, and small fish.
5. They are an important species for sport fishing, with many anglers targeting them for their fighting spirit and delicious flavor.
6. They are also a popular species for aquaculture, with farms worldwide producing millions of pounds of rainbow trout for food each year. In addition to being a valuable food source, rainbow trout aquaculture also provides important habitats for other aquatic species and can help restore degraded watersheds.

Some Popular Recipes Featuring Rainbow Trout

1. Rainbow Trout Almondine: A classic dish where rainbow trout fillets are sautéed in butter and finished with a squeeze of lemon juice and a sprinkle of toasted almonds.
2. Rainbow Trout with Herbs: A simple but flavorful dish that features rainbow trout fillets baked with a mixture of herbs, such as thyme, rosemary, basil, and lemon slices.
3. Smoked Rainbow Trout Pâté: A rich and creamy spread made from smoked rainbow trout, cream cheese, and various seasonings.
4. Rainbow Trout Cakes: A hearty and flavorful dish made from cooked rainbow trout mashed with potatoes and spices, formed into cakes and pan-fried.
5. Rainbow Trout Chowder is a creamy and satisfying soup made from cooked rainbow trout, potatoes, onions, and various seasonings. It is typically served with crusty bread.

These are just a few examples of the many delicious recipes that feature rainbow trout as an ingredient. The mild, delicate flavor and tender texture of rainbow trout make it a versatile and popular choice for many types of cuisine.

Pan Fried Rainbow Trout with Tarragon

As mentioned above, there are many ways to cook fresh fish filets and season them to alter their flavor. The way I'm describing here is basic and easy to do at home, especially if you are uncomfortable with pan-frying fish.

I have a few helpful tips, and I encourage you to try this method.

Seasoning

I used only salt, pepper, and some finely minced tarragon for this dish. When my youngest daughter grabbed the bunch of fresh tarragon from the refrigerator, I asked her to pull off a leave, crumble it up in her fingers, give it a smell, and then take a taste.

She liked the smell but wanted to be more thrilled with the taste. Said it tasted like licorice - which it does. When cooked, the flavor is mellow and is excellent with most seafood, chicken, and vegetables. It is an essential ingredient when making Bearnaise sauce.

Cooking Tips

• Remove the fish from the refrigerator at least 15 minutes before cooking. It is much easier, and you'll get better results if the trout are not cooked directly from the fridge.
• Depending on the size and thickness of the rainbow trout, most recipes will tell you to cook for approximately 3 minutes per side. Good advice, but if you look at a filet of Rainbow trout, you'll notice one end is much thicker than the other. I want to place the thicker ends on the same side of the pan and then place the pan over the heat so the thicker section is directly over the heat. This way, the pan gets hotter under the thickest part of the fish.
• You can start with the skin side down and be sure the pan and oil are nice and hot before adding the trout so the skin crisps up nicely.
• Rather than timing the fish 3 minutes per side, I like to watch it as it cooks. You can see it change color on the sides as it is cooking. When it looks like it is between halfway and three-quarters cooked, flip it over and cook for another couple of minutes until done. It takes a little practice to get the timing right, so start with 3 minutes per side and watch it cook. You can try that method when you get more comfortable watching and getting a feel for it when it is perfectly cooked.

• Don't crowd the pan! I pan-fried six trout fillets, two at a time. When I finished cooking the first two fillets, I removed them to a plate, loosely covered them with tin foil, and let the pan get hot again for a minute before adding the following 2 pieces of trout.
• Don't use dried tarragon. Find some fresh tarragon in your market for this recipe.
• Read my post on How to Prevent Fish From Sticking to the Pan. I think you'll enjoy it.

We served the Rainbow trout with fresh local seasonal corn and a delicious Arugula Salad with Peaches. I'll work on posting the recipe for the arugula salad soon.

📖 Recipe

Some of My Favorite Seafood Recipes