Pan-Seared Trout with Maple-Mustard Glaze and Wild Rice Pilaf
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 ready in about 70 minutes pairs fillets (about 6 oz each) 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
Instructions
- 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.
- 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.
- 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.
- Step 4: Pat 4 trout fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper.
- Step 5: In a small bowl, whisk together 3 tbsp maple syrup and 2 tbsp Dijon mustard to make the glaze.
- 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.
- 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.
- Step 8: Remove trout from skillet and brush with remaining glaze.
- Step 9: Serve each trout fillet over a bed of wild rice pilaf, garnishing with extra parsley if desired.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Trout with Maple-Mustard Glaze and Wild Rice Pilaf take to make?
Total time is about 70 minutes (15 min prep + 55 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 Trout with Maple-Mustard Glaze and 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 maple syrup from drying out.
Can I substitute ingredients in Pan-Seared Trout with Maple-Mustard Glaze and 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 Trout with Maple-Mustard Glaze and 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 Trout with Maple-Mustard Glaze and 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.
