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    You are Here: Masala Herb » Recipes » Seafood

    Pan Fried Trout Fillet Recipe

    Jun 19, 2025 by Helene Dsouza

    723 shares
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    Helene Dsouza
    Easy pan-fried trout fillet prepared in one skillet. Ready fish dinner within 20 minutes! Healthier and low carb.
    Total Time: 18 minutes minutes
    Prep Time: 3 minutes minutes
    Cook Time: 15 minutes minutes
    3 servings
    RECIPE
    Pan Fried Trout Fillet Recipe

    Quick one pan fried trout fillet recipe to enjoy with a good glass of wine.

    Pan Fried Trout Fillet Recipe
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    Jump to:
    • 📕 What is a trout?
    • 🔪 How to cook it?
    • 🥣 Serving
    • 👁️ More fish recipes
    • 📖 Recipe
    • 💬 Comments

    📕 What is a trout?

    The trout originated in the North American East Coast but was introduced in 1800 to the rest of the world.

    Various species exist, with the most well known called the rainbow trout and the steel head trout.

    The trout is related to the salmon fish, and that is why some trouts appear deep orange.

    Other trout varieties have a white filet color.

    Pan Fried Trout Fillet Recipe

    Yet the color of a trout can vary immensely and depends too on what the fish feeds on.

    For example, trouts in hatcheries are at times fed orange color pigments so that they sell better in the market.

    The same has been done with salmon fish.

    The color of a trout can vary by region in the world too.

    Pan Fried Trout Fillet Recipe

    Trouts in North America can be deep orange to light pink.

    Trouts on the European and Asian continent tend to be white to pinkish in color.

    🔪 How to cook it?

    To prepare this amazing trout recipe, follow the simple process instructions.

    The recipe card at the bottom includes all details such as the ingredients and complete instructions.

    Step 1

    Rinse your trout to get rid of any impurities and tap dry.

    Season your fish with salt, black pepper, and herbs.

    Pan Fried Trout Fillet Recipe

    Step 2

    Heat up a pan with the oil and butter and wait for the oil to get hot enough.

    Cook your onion slices in the oil.

    Place your trout fillet with the skin side down into the pan and cook on one side first.

    Pan Fried Trout Fillet Recipe

    Step 3

    Carefully flip your fish filet so that it doesn't break.

    Pan Fried Trout Fillet Recipe

    Cook the other side of the filet through on a medium to high heat for about 3 minutes or until cooked through but moist.

    Serve hot.

    Pan Fried Trout Fillet Recipe

    🥣 Serving

    We serve up this cooked trout fillet with garlic or buttered parsley potatoes. Butter flavored peas and french style green beans are great with trout too.

    Rice or ebly (wheatberries) are great accompaniments to this fish dish.

    Serving lemon rice with this trout fillet is a great idea too.

    I love to have a salad at the side too such as a simple green salad, carrot salad or a cucumber salad. (see salad section in the sidebar)

    Pan Fried Trout Fillet Recipe

    Drizzle some freshly squeezed lemon juice over the fish to bring out all the delicious flavors of your trout.

    And don't forget to keep a glass of wine around!

    A glass of cooled white wine or a good rose make this meal all the more special.

    👁️ More fish recipes

    • Homemade Fish sticks with herbs
    • Whole roasted trout by everyday-delicious.com
    • Salmon in parchment
    • Pesto grilled Alaska halibut steak by fearlessdining.com
    Pan Fried Trout Fillet Recipe

    📖 Recipe

    Pan Fried Trout Fillet Recipe

    Pan Fried Trout Fillet Recipe

    Easy pan-fried trout fillet prepared in one skillet. Ready fish dinner within 20 minutes! Healthier and low carb.
    4.67 from 3 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Prep Time: 3 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 18 minutes minutes
    Servings: 3 servings
    Calories: 597kcal
    Recipe by: Helene Dsouza

    Ingredients

    • 3 Trout Fillet about the same size
    • 1 Teaspoon Salt
    • ½ Teapsoon Black Pepper Ground
    • 1 Tablespoon Italian Seasoning or Pizza Seasoning
    • 1 Tablespoon Olive Oil
    • 1 Tablespoon Butter
    • 1 medium Onion white or purple, sliced

    Instructions

    • Rinse your fish fillet if necessary and tap dry.
    • Season your trout fillet with the salt, black pepper, and Italian (or pizza) seasoning.
    • Heat up a large skillet with the oil and butter.
    • Sautee your onion slices. Cook translucent.
    • Place your trout into the pan over the onion slices, skin side down and cook for about 3 minutes on medium to high heat.
    • Carefully turn your trout fillet in the pan to cook the other side of the fish. Cook again on high heat for about 3 minutes.
    • Take from the heat and serve the fish fillet when still warm with a side dish.

    Notes

    1. Trout fillet can be orange or white in color. It depends on the fish variety, where the fish came from and what the fish ate.
    2. The onions in the pan help in pan frying the fish filet. The oil doesn't jump out that much if you place the fish on the onion to cook.
    3. I use oil and butter mixed because olive oil alone is to boring in taste and butter alone tends to evaporate too easily.

    Nutrition

    Nutrition Facts
    Pan Fried Trout Fillet Recipe
    Amount Per Serving
    Calories 597 Calories from Fat 279
    % Daily Value*
    Fat 31g48%
    Saturated Fat 7g35%
    Cholesterol 207mg69%
    Sodium 987mg41%
    Potassium 1302mg37%
    Carbohydrates 5g2%
    Fiber 1g4%
    Sugar 2g2%
    Protein 71g142%
    Vitamin A 339IU7%
    Vitamin C 4mg5%
    Calcium 181mg18%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.
    723 shares
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    I am Helene, and I created Masala Herb in 2011. Here you will learn to cook with spices and herbs. I share from scratch, international food recipes and my mission is to teach you to cook flavorful food at home. Read More…

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    Comments

      4.67 from 3 votes (2 ratings without comment)

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    1. Alexis Cromer says

      April 24, 2020 at 5:42 am

      5 stars
      Delicious

      Reply
      • Helene Dsouza says

        April 29, 2020 at 1:44 pm

        Thanks for your feedback 🙏

        Reply

    Welcome

    Hi there! I'm Helene and here you will learn how to cook with spices and herbs. Discover global food and learn to season your food like a pro. Read more about my work and mission or head over to my food ingredient space, Unknownbite.com, and our travel space, Paulmarina.com!

    More About Me ->








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