Pan-Seared Trout with Roasted North Dakota Wild Rice Pilaf
Fresh trout pan-seared to a golden crisp served alongside a nutty wild rice pilaf inspired by the grains native to North Dakota. 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 410 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
- 2 small, finely diced shallots
- 1/2 cup diced carrots
- 1, diced celery stalk
- 3 tbsp olive oil
- 2 tbsp butter
- 1 tsp leaves fresh thyme
- 1, zested and juiced lemon
- 1 1/2 tsp, divided salt
- 1 tsp, divided black pepper
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Rinse 1 cup wild rice under cold water until clear. In a medium saucepan, 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 liquid is absorbed.
- Step 2: While the rice cooks, heat 2 tbsp olive oil and 1 tbsp butter in a large skillet over medium heat. Add 2 finely diced shallots, 1/2 cup diced carrots, and 1 diced celery stalk, sautéing for 6-7 minutes until softened and fragrant.
- Step 3: Stir the cooked wild rice into the vegetable mixture along with 1 tsp fresh thyme leaves, zest of 1 lemon, and 1/2 tsp salt and 1/2 tsp black pepper. Keep warm.
- Step 4: Pat 4 trout fillets dry and season both sides with 1 tsp salt and 1/2 tsp black pepper. Heat 1 tbsp olive oil and 1 tbsp butter in a large nonstick skillet over medium-high heat until shimmering.
- Step 5: Place trout fillets skin-side down in the skillet and cook undisturbed for 4-5 minutes until skin is crisp and golden. Flip and cook for another 2 minutes until the fish flakes easily.
- Step 6: Remove trout from heat. Squeeze juice of 1 lemon over the fillets and serve immediately with the wild rice pilaf.
Frequently asked questions
How long does Pan-Seared Trout with Roasted North Dakota 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 Roasted North Dakota 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 wild rice from drying out.
Can I substitute ingredients in Pan-Seared Trout with Roasted North Dakota 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 Roasted North Dakota 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 Roasted North Dakota 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.
