This trout recipe is quick, easy and incredibly flavorful! It takes less than 15 minutes total. This fish is flaky, juicy, tender and healthy. Great for family dinners, holidays, birthdays and more!

Trout recipe on plate.

Why You’ll Love This Recipe

  • This trout recipe takes less than 15 minutes.
  • It is quick and easy.
  • Everything is made in one skillet.
  • No smoker, oven or grill needed.
  • Trout is very high in protein and low in carb.
  • This recipe is great for meal prep and leftovers.
  • This recipe is Whole30 friendly, Paleo, Keto, gluten free, sugar free, nut free and low carb.
  • Check out this Pan Seared Chilean Sea Bass for another great fish recipe!

Ingredients & Substitutions

These are the main ingredients and substitutions for this healthy trout recipe. Scroll down to the recipe card for full ingredients list and instructions.

Both fresh and frozen trout fillets can be used. If using frozen, thaw completely beforehand. For the baked version, check out this Rainbow Trout Recipe.

Minced garlic or garlic powder adds a delicious garlicky flavor. Garlic and fish pair well together.

Both black pepper and sea salt add a subtle flavor. Fish can be naturally salty, so feel free to omit salt or add just a pinch.

Oregano adds a great flavor. Dried oregano works fine.

In addition, dried thyme adds a depth of flavor.

Both olive oil and butter help sear the fish. The olive oil helps make the fish more crispy while the butter adds a buttery flavor. Using both cooking fats add a great flavor. If needed, use all olive oil or all butter. For dairy free, use olive oil or avocado oil.

Lemon juice adds a freshness.

Garnish this trout recipe with fresh parsley before serving.

Trout and other ingredients.

What is Trout?

Trout fish are freshwater fish. They are found in lakes and rivers.

Types of trout include lake trout, steelhead trout and rainbow trout. Trout are in the same family as salmon. Their colors and flavors are similar.

Since trout are freshwater fish, they are more mild in flavor than saltwater fish. Many people agree that trout tastes similar to salmon.

After cooking, the flesh is light in color and flaky.

Most trout sold in grocery stores and restaurants is rainbow trout.

Taste & Texture

This trout recipe is garlicky, buttery and fresh. The fish has a mild flavor. The main flavors are the seasonings, garlic, butter and a hint of lemon.

The flesh is flaky, moist and juicy. This fish is not dry or bland.

How to Make

Step 1

First, season trout with minced garlic, pepper, sea salt, oregano and thyme.

Seasoned fish on plate.

Step 2

In a large skillet, add olive oil and butter over medium heat. Once oil is hot and butter is melted, place trout flesh side down (skin side up).

Rainbow trout in skillet.

Step 3

Cook for 3 minutes. Then carefully flip fish. Squeeze lemon juice on top of fillets.

Fried fish in skillet.

Step 4

Cook another 3 minutes. Next, remove from heat.

Step 5

Top this trout recipe with chopped fresh parsley if desired. Spoon the juices from the skillet on top of fish. Serve!

Expert Tips & Tricks

If using frozen fish, thaw completely beforehand for this trout recipe.

Do not skimp on the seasonings. Since this fish is mild in flavor, the seasonings really shine.

Taste and adjust seasonings as you cook.

Heat olive oil and butter until hot, but not smoking hot. The goal is to get a nice sear on the flesh side of the fish. Do not burn it.

Trout is very thin naturally. Thus, the fish cooks quickly. Do not over cook.

Serve with pan juices on top of fish. This keeps the fish moist and flavorful.

Keto trout with fork.

Health Benefits of Trout

Trout fish are loaded with nutrients. Here are the top health benefits of trout.

First and foremost, trout contain high levels of protein and omega 3 fatty acids.

In addition, trout contains niacin. Niacin helps convert food into energy.

Present in trout, Vitamin B12 delivers oxygen to our bodies.

When buying trout, it should be mild in smell. If it smells bad, moldy or stinky, then the fish is not safe.

Safe to eat trout should look bright, fresh and not slimy. In addition, there should be no discoloration.

In conclusion, trout is high in vitamins and nutrients. This healthy fish is loaded with protein and very low in carbohydrates.

How to Serve & Store

Serve this trout recipe hot and fresh! It pairs well with cauliflower rice, French fries, and mashed potatoes.

For a light and fresh option, serve with salad.

Serve with the pan juices for maximum flavor.

Store leftovers in the fridge for up to 4 days.

Frequently Asked Questions

What does trout taste like?

Trout is very mild in flavor and tastes similar to salmon.

Is it fishy?

No, trout is not fishy.

What fish is trout most similar to?

Fish is similar to salmon in coloration and flavor.

Is this recipe gluten free?

Yes, this recipe is gluten free.

Can I use frozen trout?

If using frozen, thaw beforehand. I do not recommend placing the frozen fish in the skillet.

Healthy trout with garlic sauce.

You May Also Like

If you make this pan seared trout recipe, I would really appreciate a review! You can find me on InstagramFacebook, and Pinterest. I would love for you to follow along!  For more ideas, check out these Dinner Recipes.

Trout recipe on plate.

Get the Recipe: Trout Recipe

This trout recipe is quick, easy, healthy and so flavorful! The fish becomes juicy and flaky. It takes less than 15 minutes from start to finish. Great for family dinners, holidays and more!
5 from 11 votes

Ingredients

Instructions 

  • First, season trout with minced garlic, pepper, sea salt, oregano and thyme.
  • In a large skillet, add olive oil and butter over medium heat. Once oil is hot and butter is melted, place trout flesh side down (skin side up).
  • Cook for 3 minutes. Then carefully flip fish. Squeeze lemon juice on top of fillets.
  • Cook another 3 minutes. Then, remove from heat.
  • Top with chopped fresh parsley if desired. Spoon the juice from the skillet on top of fish. Serve!

Notes

  • If using frozen fish, thaw completely before making this recipe.
  • No need to season the side with the skin.
  • Do not allow the oil and butter to smoke.  Skillet should be hot but not smoking hot.
  • Trout is naturally thin, so only about 3 minutes on each side is needed.
  • Feel free to taste and adjust seasonings as you cook.
  • Store leftovers in the fridge for up to 4 days.
Calories: 271kcal, Carbohydrates: 2g, Protein: 71g, Fat: 35g, Saturated Fat: 9g, Polyunsaturated Fat: 6g, Monounsaturated Fat: 18g, Trans Fat: 0.2g, Cholesterol: 212mg, Sodium: 223mg, Potassium: 1264mg, Fiber: 1g, Sugar: 0.3g, Vitamin A: 399IU, Vitamin C: 5mg, Calcium: 174mg, Iron: 6mg

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