Pan-Seared Trout with Maple-Mustard Glaze and Wild Rice Pilaf

By AislePrompt Editorial · Published 2026-06-13 · Updated 2026-06-13

A delicate pan-seared trout glazed with a sweet and tangy maple-mustard sauce, served alongside a nutty wild rice pilaf featuring regional autumnal flavors. This American-inspired seafood recipe, ready in about 70 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 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 (about 6 oz each) trout fillets
• 3 tbsp maple syrup
• 2 tbsp Dijon mustard
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup wild rice
• 2 1/2 cups chicken broth
• 2 small, finely chopped shallots
• 1/3 cup, toasted and chopped walnuts
• 2 tbsp, chopped fresh parsley
• 2 tbsp butter

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Rinse 1 cup wild rice under cold water. In a medium saucepan, combine the rice with 2 1/2 cups chicken broth and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 45-50 minutes until the rice is tender and broth absorbed.
2. Step 2: While rice cooks, heat 1 tbsp olive oil in a skillet over medium heat. Add 2 finely chopped shallots and sauté for 3-4 minutes until translucent and fragrant.
3. Step 3: When rice is done, stir in the sautéed shallots, 2 tbsp butter, 1/3 cup toasted chopped walnuts, and 2 tbsp chopped fresh parsley. Season with 1/2 tsp salt and set aside, keeping warm.
4. Step 4: Pat 4 trout fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper.
5. Step 5: In a small bowl, whisk together 3 tbsp maple syrup and 2 tbsp Dijon mustard to make the glaze.
6. Step 6: Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering. Add trout fillets skin-side down and cook for 4-5 minutes until skin is crisp and edges opaque.
7. Step 7: Flip the fillets carefully and brush the top with half of the maple-mustard glaze. Cook an additional 2-3 minutes until fish is cooked through and flakes easily.
8. Step 8: Remove trout from skillet and brush with remaining glaze.
9. Step 9: Serve each trout fillet over a bed of wild rice pilaf, garnishing with extra parsley if desired.