Pan-Seared Trout with Maple-Mustard Glaze and Roasted Root Vegetables

By AislePrompt Editorial · Published 2026-05-01 · Updated 2026-05-01

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 developed and reviewed.

Tender pan-seared trout fillets glazed with a sweet and tangy maple-mustard sauce, served alongside oven-roasted carrots and parsnips. This French recipe, ready in about 45 minutes, pairs trout fillets, maple syrup, Dijon mustard for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.

Prep: 15 min Cook: 30 min Serves 4 American cuisine 350 cal/serving

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Ingredients

4 fillets (6 oz each) trout fillets
3 tbsp maple syrup
2 tbsp Dijon mustard
4 tbsp olive oil
3 medium, peeled and cut into 1-inch sticks carrots
2 medium, peeled and cut into 1-inch sticks parsnips
1 tbsp fresh thyme leaves
1 tsp salt
1/2 tsp black pepper
for serving lemon wedges

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Instructions

Step 1: Preheat the oven to 425°F. Toss 3 peeled carrots and 2 peeled parsnips cut into 1-inch sticks with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, and 1 tbsp fresh thyme leaves. Spread on a baking sheet and roast for 25 minutes, flipping halfway, until tender and caramelized.
Step 2: While vegetables roast, mix 3 tbsp maple syrup and 2 tbsp Dijon mustard in a small bowl to create the glaze.
Step 3: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Pat dry 4 trout fillets (6 oz each) and season with 1/2 tsp salt and 1/4 tsp black pepper.
Step 4: Place the trout fillets skin-side down in the hot skillet. Cook for 4-5 minutes without moving until the skin is crisp and golden.
Step 5: Flip the fillets and immediately brush the maple-mustard glaze generously over the flesh side. Cook for an additional 2-3 minutes until the fish flakes easily with a fork and the glaze is caramelized.
Step 6: Serve the glazed trout fillets with the roasted root vegetables, garnished with lemon wedges for squeezing.