Pan-Seared Trout with Southern Grits and Tomato Gravy

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

A comforting Southern-inspired dish featuring pan-seared trout atop creamy stone-ground grits finished with a savory tomato gravy. This southern-inspired seafood ready in about 45 minutes pairs fillets (6 oz each) 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.

Prep: 10 min Cook: 35 min Serves 4 Southern cuisine 450 cal/serving
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Ingredients

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.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Trout with Southern Grits and Tomato Gravy take to make?

Total time is about 45 minutes (10 min prep + 35 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 Southern Grits and Tomato Gravy?

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 stone-ground grits from drying out.

Can I substitute ingredients in Pan-Seared Trout with Southern Grits and Tomato Gravy?

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 Southern Grits and Tomato Gravy 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 Southern Grits and Tomato Gravy?

Southern 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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