Pan-Seared Trout with Roasted Root Vegetables

By AislePrompt Editorial · Published 2026-06-25 · Updated 2026-06-25

Delicate trout fillets pan-seared to golden perfection served alongside roasted carrots, parsnips, and potatoes, bringing regional freshness to your plate. This American-inspired seafood recipe, ready in about 50 minutes, pairs trout fillets, carrots, parsnips 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
• 3 medium, peeled and cut into 1-inch pieces carrots
• 2 medium, peeled and cut into 1-inch pieces parsnips
• 12 halved baby potatoes
• 4 tbsp olive oil
• 2 tsp leaves fresh thyme
• 3 minced garlic cloves
• 1, sliced into wedges lemon
• 1 1/2 tsp, divided salt
• 1 tsp, divided black pepper
• 2 tbsp unsalted butter

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Instructions

1. Step 1: Preheat oven to 425°F. In a large bowl, toss 3 medium peeled and 1-inch chopped carrots, 2 medium peeled and 1-inch chopped parsnips, and 12 halved baby potatoes with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, and 1 tsp fresh thyme leaves until evenly coated. Spread on a baking sheet in a single layer and roast for 30-35 minutes, stirring halfway, until tender and golden.
2. Step 2: While vegetables roast, pat dry 4 trout fillets (6 oz each) and season both sides with 1/2 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering.
3. Step 3: Add the trout fillets skin-side down and cook for 4 minutes without moving until the skin is crisp and golden. Flip and add 2 tbsp unsalted butter, 3 minced garlic cloves, and 1 tsp fresh thyme leaves to the pan. Spoon the melted butter over the fillets and cook for another 2-3 minutes until the fish flakes easily.
4. Step 4: To serve, plate the roasted root vegetables alongside the pan-seared trout and garnish with fresh lemon wedges for squeezing over the fish.