Pan-Seared Trout with North Dakota Wild Rice Pilaf

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-07 · Updated 2026-06-07

A delicate pan-seared trout fillet served atop a fragrant wild rice pilaf inspired by North Dakota's natural bounty. This american-inspired seafood ready in about 65 minutes pairs fillets (6 oz each) trout fillets, wild rice, chicken broth 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.

Ingredients

• 4 fillets (6 oz each) trout fillets
• 1 cup wild rice
• 2 1/2 cups chicken broth
• 1 small, finely diced yellow onion
• 1, finely chopped celery stalk
• 1 small, finely chopped carrot
• 3 tbsp unsalted butter
• 2 tbsp olive oil
• 1 tsp, chopped fresh thyme
• 1, juiced lemon
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp, chopped fresh parsley

Instructions

1. Step 1: Rinse 1 cup wild rice under cold water. In a medium saucepan, combine wild rice and 2 1/2 cups chicken broth, bring to a boil, then reduce to low, cover and simmer for 40-45 minutes until rice is tender and liquid absorbed.
2. Step 2: While rice cooks, melt 2 tbsp unsalted butter and 1 tbsp olive oil in a large skillet over medium heat. Add 1 small diced yellow onion, 1 finely chopped celery stalk, and 1 small finely chopped carrot. Sauté for 5-6 minutes until vegetables are soft and fragrant.
3. Step 3: Add cooked wild rice to the sautéed vegetables along with 1 tsp chopped fresh thyme, 1 tsp salt, and 1/2 tsp black pepper. Stir to combine and keep warm.
4. Step 4: Pat dry 4 trout fillets and season both sides with salt and black pepper. Heat 1 tbsp olive oil and 1 tbsp unsalted butter in a clean skillet over medium-high heat.
5. Step 5: Place trout fillets skin-side down in the skillet and cook for 4-5 minutes until edges are crispy and skin is golden brown. Flip and cook the other side for 2-3 minutes until fish flakes easily.
6. Step 6: Remove trout from heat and squeeze juice of 1 lemon over the fillets. Serve each fillet atop a generous scoop of wild rice pilaf, garnished with 2 tbsp chopped fresh parsley.