Pan-Seared Trout with Wild Rice and Maple-Mustard Glaze

By AislePrompt Editorial · Published 2026-08-05 · Updated 2026-08-05

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A delicate regional dish featuring tender trout fillets glazed with a sweet and tangy maple-mustard sauce, served atop nutty wild rice. This American-inspired seafood recipe, ready in about 60 minutes, pairs trout fillets, wild rice, water 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.

Prep: 10 min Cook: 50 min Serves 4 American cuisine 350 cal/serving

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Ingredients

4 fillets (6 oz each) trout fillets
1 cup wild rice
3 cups water
3 tbsp maple syrup
2 tbsp Dijon mustard
2 tbsp unsalted butter
2 tbsp olive oil
1 tsp salt
1/2 tsp black pepper
1 tsp fresh thyme leaves

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Instructions

Step 1: Rinse 1 cup wild rice under cold water and combine with 3 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 45 minutes until the rice is tender and water is absorbed. Fluff with a fork and set aside.
Step 2: In a small bowl, whisk together 3 tbsp maple syrup and 2 tbsp Dijon mustard until smooth.
Step 3: Pat dry 4 trout fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
Step 4: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat until shimmering. Add trout fillets skin-side down and cook for 4 minutes until skin is crisp and golden.
Step 5: Flip the fillets and add 2 tbsp unsalted butter, spooning the melted butter over the fish as it cooks for 2 more minutes until opaque and just cooked through.
Step 6: Brush the maple-mustard glaze generously over the tops of the trout fillets and cook for an additional 30 seconds until the glaze is warm and slightly caramelized.
Step 7: Serve each trout fillet on a bed of wild rice, garnished with 1 tsp fresh thyme leaves for a fragrant finish.