Pan-Seared Trout with Minnesota Wild Rice Pilaf

By AislePrompt Editorial · Published 2026-08-01 · Updated 2026-08-01

Tender pan-seared trout fillets served alongside a nutty Minnesota wild rice pilaf infused with herbs and toasted almonds. This American-inspired seafood recipe, ready in about 65 minutes, pairs trout fillets, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 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
• 3 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1 cup wild rice
• 2 1/2 cups chicken broth
• 2 medium, finely diced shallots
• 1/3 cup, sliced toasted almonds
• 1 tbsp fresh thyme leaves
• 2 tbsp unsalted butter
• for serving lemon wedges

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 and drain. In a medium pot, bring 2 1/2 cups chicken broth to a boil. Add the rinsed wild rice, cover, reduce heat to low, and simmer for 40-45 minutes until tender and broth is absorbed. Remove from heat and let sit covered for 5 minutes.
2. Step 2: While the rice cooks, heat 1 tbsp olive oil in a small skillet over medium heat. Add 1/3 cup sliced toasted almonds and gently toast for 2-3 minutes until golden and fragrant. Remove almonds and set aside.
3. Step 3: In the same skillet, melt 2 tbsp unsalted butter over medium heat. Add 2 finely diced shallots and sauté for 3-4 minutes until translucent and soft. Stir in 1 tbsp fresh thyme leaves and remove from heat.
4. Step 4: Fluff the cooked wild rice with a fork, then stir in the sautéed shallots with thyme and toasted almonds. Season with 1/2 tsp salt and pepper to taste, mixing gently.
5. Step 5: Pat dry 4 trout fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat.
6. Step 6: Place the trout fillets skin-side down in the hot oil and cook for 4-5 minutes until the skin is crisp. Flip carefully and cook for an additional 2-3 minutes until the flesh is opaque and flakes easily.
7. Step 7: Serve the pan-seared trout atop the wild rice pilaf, garnished with lemon wedges for squeezing.