# Pan-Fried Rainbow Trout

Pan-fried rainbow trout is a quick and delicious dish, easy to prepare, and a healthy choice high in protein, Omega 3 Fatty Acids, B6, B12, and Niacin (B3).

- Cuisine: British
- Category: Dinner
- Language: en

## Ingredients

- 1 fillet rainbow trout
- salt
- butter
- thyme
- lemon
- oil

## Instructions

1. Trim the belly off the rainbow trout fillet and square the fish.
2. Make a small notch at the end of the fillet to create a handle for skinning.
3. Slide your knife across the skin, pulling on the notched handle to remove the skin.
4. Season the fish with salt, patting it in, and flip to season the other side.
5. Heat a frying pan on high heat with a little bit of oil.
6. Place the trout fillet in the hot pan with the inside flesh down first, as this will be the presentation side.
7. Gently push down on the fillet with a spatula to ensure even contact with the pan.
8. Once browning appears, reduce the heat to medium.
9. Add butter and thyme to the pan to impart flavor.
10. Baste the fish with the butter and thyme mixture using a spoon.
11. Once the butter is lightly browned and foaming, turn off the heat.
12. Flip the fish with a fish spatula.
13. Baste the flipped fish with the buttery mixture.
14. Finish with a squeeze of lemon juice over the cooked fish.
15. Plate the fish and pour any leftover buttery, lemon, trout-flavored sauce over it.
16. Break into the fish to show its flaky texture.

## Equipment

- knife
- cutting board
- frying pan
- spatula
- spoon

## Tips

- To get the skin off easily, make a small notch to use as a handle.
- Avoid moving the fish around too much in the pan to maintain high heat and achieve a nice sear.
- You can use any herbs at home, such as garlic, to impart flavor without overpowering the fish.

## Source

- Original video: https://www.youtube.com/watch?v=b0TG-bJDOZg
- Recipe page: https://www.cliprecipe.com/recipe/dcbc1b90-d9a7-4cc0-8fd2-5442d7f834a1
- Extracted: 2025-10-16

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt