Pan-Seared Lake Trout with Wild Rice and Roasted Root Vegetables

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-08-07 · Updated 2026-08-07

A hearty dish featuring tender pan-seared lake trout accompanied by nutty wild rice and caramelized roasted root vegetables, inspired by Minnesota's regional flavors. This american-inspired seafood ready in about 70 minutes pairs lake trout fillets, wild rice, carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.

Ingredients

• 4 fillets (6 oz each) lake trout fillets
• 1 cup wild rice
• 3 medium, peeled and cut into 1-inch pieces carrots
• 2 medium, peeled and cut into 1-inch pieces parsnips
• 4 small, quartered red potatoes
• 4 tbsp olive oil
• 2 tsp, chopped fresh thyme
• 3, minced garlic cloves
• 1, sliced lemon
• 2 tsp salt
• 1 tsp black pepper
• 2 tbsp unsalted butter

Instructions

1. Step 1: Preheat oven to 425°F. Toss 3 medium carrots, 2 medium parsnips, and 4 small red potatoes (all cut into 1-inch pieces) with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, and 1 tsp chopped fresh thyme. Spread evenly on a baking sheet and roast for 30-35 minutes until caramelized and tender, stirring halfway through.
2. Step 2: Rinse 1 cup wild rice under cold water. In a medium saucepan, combine wild rice with 2 1/2 cups water and 1/2 tsp salt, bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until rice is tender and water absorbed. Fluff with a fork.
3. Step 3: While rice cooks, pat dry 4 lake trout fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil and 2 tbsp unsalted butter in a large skillet over medium-high heat until butter foams.
4. Step 4: Add trout fillets skin-side down and cook for 4-5 minutes without moving until skin is crisp and golden brown. Flip and cook an additional 2-3 minutes until fish is opaque and flakes easily.
5. Step 5: Remove trout from pan and let rest for 2 minutes. Add 3 minced garlic cloves and 1 tsp chopped fresh thyme to the pan, sauté for 30 seconds until fragrant. Squeeze juice of 1 lemon slice over the garlic butter sauce and drizzle over trout.
6. Step 6: To serve, plate a bed of wild rice topped with roasted root vegetables and a fillet of lake trout. Garnish with remaining lemon slices and thyme sprigs.