Pan-Seared Trout with Southern Grits and Tomato Gravy

By AislePrompt Editorial · Published 2026-06-16 · Updated 2026-06-16

A comforting Southern-inspired dish featuring pan-seared trout atop creamy stone-ground grits finished with a savory tomato gravy. This Southern-inspired seafood recipe, ready in about 45 minutes, pairs trout fillets, stone-ground grits, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 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 stone-ground grits
• 4 cups water
• 1 cup shredded sharp cheddar cheese
• 1 tsp divided salt
• 1/2 tsp divided black pepper
• 4 tbsp divided unsalted butter
• 2 tbsp olive oil
• 1 small, finely chopped yellow onion
• 2 minced garlic cloves
• 1 cup canned diced tomatoes
• 2 tbsp all-purpose flour
• 1 cup chicken broth
• 1/2 tsp smoked paprika

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Bring 4 cups water to a boil in a medium saucepan. Slowly whisk in 1 cup stone-ground grits with 1/2 tsp salt and reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally until thickened.
2. Step 2: Stir 1 cup shredded sharp cheddar cheese and 2 tbsp unsalted butter into the grits. Season with 1/4 tsp black pepper and keep warm.
3. Step 3: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 4 trout fillets with 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp smoked paprika. Place fillets skin-side down and sear for 4 minutes until crispy, then flip and cook 2 more minutes until cooked through. Remove and keep warm.
4. Step 4: In the same skillet, melt 2 tbsp unsalted butter over medium heat. Add 1 finely chopped small yellow onion and 2 minced garlic cloves; sauté for 4 minutes until softened and fragrant.
5. Step 5: Sprinkle 2 tbsp all-purpose flour over the onion mixture and stir constantly for 1 minute to form a roux.
6. Step 6: Gradually whisk in 1 cup chicken broth and 1 cup canned diced tomatoes. Simmer for 5 minutes until the gravy thickens and coats the back of a spoon.
7. Step 7: To serve, spoon creamy grits onto plates, top with a trout fillet, and drizzle with tomato gravy.