Pan-Seared Trout with Maple Mustard Glaze

By AislePrompt Editorial · Published 2026-06-11 · Updated 2026-06-11

A delicate pan-seared trout fillet glazed with a sweet and tangy maple mustard sauce, highlighting regional Quebec flavors. This French-inspired seafood recipe, ready in about 20 minutes, pairs trout fillets, salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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) trout fillets
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp olive oil
• 3 tbsp pure maple syrup
• 2 tbsp Dijon mustard
• 1 tbsp lemon juice
• 1 tbsp fresh thyme leaves

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Instructions

1. Step 1: Pat dry 4 trout fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
2. Step 2: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat for 2 minutes until shimmering.
3. Step 3: Place the trout fillets skin-side down and cook for 4 minutes without moving until the skin is crisp and golden; flip carefully and cook the other side for 2 minutes.
4. Step 4: Meanwhile, whisk together 3 tbsp pure maple syrup, 2 tbsp Dijon mustard, 1 tbsp lemon juice, and 1 tbsp fresh thyme leaves in a small bowl.
5. Step 5: Reduce heat to low, brush the maple mustard glaze generously over the trout fillets, and cook for another 1 minute until the glaze is warm and slightly thickened.
6. Step 6: Remove from heat and serve immediately, spooning any extra glaze from the pan over the fillets.