Pan-Seared Trout with Minnesota Wild Rice Pilaf

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Tender pan-seared trout fillets served alongside a nutty Minnesota wild rice pilaf infused with herbs and toasted almonds. This american-inspired seafood 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.

Prep: 15 min Cook: 50 min Serves 4 American cuisine 380 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Pan-Seared Trout with Minnesota Wild Rice Pilaf take to make?

Total time is about 65 minutes (15 min prep + 50 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 Minnesota Wild Rice Pilaf?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Pan-Seared Trout with Minnesota 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 Minnesota 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 Minnesota 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.

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