Kashmiri-style Spiced Trout with Mustard and Fennel

By AislePrompt Editorial · Published 2026-08-07 · Updated 2026-08-07

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Fresh trout pan-seared with Kashmiri spices, mustard seeds, and fennel for a flavorful and aromatic fish dish. This Indian-inspired seafood recipe (gluten free), ready in about 22 minutes, pairs whole trout, cleaned and scaled, mustard oil, mustard seeds for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 12 min Serves 2 Indian cuisine 320 cal/serving

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Ingredients

2 (about 6 oz each) whole trout, cleaned and scaled
3 tbsp mustard oil
1 tsp mustard seeds
1 tsp fennel seeds
1 tsp Kashmiri red chili powder
1/2 tsp turmeric powder
1 tsp salt
1 tbsp fresh ginger, julienned
2 tbsp fresh cilantro leaves for garnish
2 lemon wedges

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Instructions

Step 1: Pat dry 2 whole cleaned trout (about 6 oz each) and season inside and out with 1 tsp salt, 1 tsp Kashmiri red chili powder, and 1/2 tsp turmeric powder evenly.
Step 2: Heat 3 tbsp mustard oil in a large non-stick skillet over medium heat until hot and shimmering.
Step 3: Add 1 tsp mustard seeds and 1 tsp fennel seeds; sauté for 30 seconds until seeds begin to pop and release aroma.
Step 4: Add the trout gently to the pan and cook over medium heat for 5 minutes on one side without moving until skin is crisp and golden.
Step 5: Flip the trout carefully and add 1 tbsp julienned fresh ginger on top; cook for another 4-5 minutes until the fish flakes easily with a fork.
Step 6: Remove from heat, garnish with 2 tbsp fresh cilantro leaves, and serve immediately with 2 lemon wedges for squeezing.