Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf
A fresh pan-seared lake trout fillet served atop a nutty wild rice pilaf infused with herbs from the Wisconsin region. This american-inspired seafood ready in about 65 minutes pairs fillets (6 oz each) lake trout fillets, wild rice, chicken broth for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 390 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
- 2 1/2 cups chicken broth
- 3 tbsp unsalted butter
- 2 small, finely diced shallots
- 1 tbsp, chopped fresh thyme
- 2 tbsp, chopped fresh parsley
- 1 tbsp lemon juice
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
Instructions
- Step 1: Rinse 1 cup wild rice under cold water until water runs clear. In a medium saucepan, bring 2 1/2 cups chicken broth to a boil. Add the rinsed wild rice, reduce heat to low, cover, and simmer for 45 minutes until rice is tender and liquid absorbed. Remove from heat and fluff with a fork.
- Step 2: While rice cooks, heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Pat dry 4 lake trout fillets (6 oz each) and season with 1 tsp salt and 1/2 tsp black pepper. Place fillets skin-side down in the hot skillet and cook for 4-5 minutes until the skin is crisp and golden.
- Step 3: Flip the trout fillets and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork. Remove fish from skillet and cover loosely with foil to keep warm.
- Step 4: In the same skillet, melt 3 tbsp unsalted butter over medium heat. Add 2 finely diced shallots and sauté for 2 minutes until translucent and fragrant. Stir in 1 tbsp chopped fresh thyme and cook for 30 seconds.
- Step 5: Add the cooked wild rice to the skillet with shallots and thyme, stirring to combine and heat through for 2 minutes. Remove from heat and stir in 2 tbsp chopped fresh parsley and 1 tbsp lemon juice.
- Step 6: To serve, spoon the wild rice pilaf onto plates and top each with a pan-seared lake trout fillet, skin side up for crispiness.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf take to make?
Total time is about 65 minutes (15 min prep + 50 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep wild rice from drying out.
Can I substitute ingredients in Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Pan-Seared Lake Trout with Wisconsin Wild Rice Pilaf?
American seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
