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

By AislePrompt Editorial · Published 2026-08-01 · Updated 2026-08-01

A regional-inspired dish featuring pan-seared trout fillets glazed with a sweet and tangy maple-mustard sauce, served alongside a nutty wild rice pilaf. This American-inspired seafood recipe, ready in about 65 minutes, pairs 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 420 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 cups chicken broth
• 1 small, finely chopped shallot
• 3 tbsp butter
• 2 tbsp olive oil
• 3 tbsp maple syrup
• 2 tbsp Dijon mustard
• 1 tsp fresh thyme leaves
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup, chopped toasted pecans
• 2 tbsp, chopped fresh parsley

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

Instructions

1. Step 1: Rinse 1 cup wild rice under cold water, then combine with 2 cups chicken broth and 1/2 tsp salt in a medium saucepan. Bring to a boil over medium-high heat, reduce to low, cover, and simmer for 40-45 minutes until tender and liquid is absorbed.
2. Step 2: While rice cooks, heat 2 tbsp olive oil in a large skillet over medium-high heat. Pat dry 4 trout fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper. Place fillets skin-side down and sear for 4-5 minutes until skin is crisp and golden.
3. Step 3: Flip trout fillets carefully and cook for an additional 2 minutes until just cooked through. Remove from pan and keep warm.
4. Step 4: In the same skillet, melt 3 tbsp butter over medium heat. Add 1 small finely chopped shallot and sauté for 2 minutes until translucent and fragrant.
5. Step 5: Stir in 3 tbsp maple syrup, 2 tbsp Dijon mustard, and 1 tsp fresh thyme leaves. Cook for 2 minutes, stirring frequently, until glaze thickens slightly and coats the back of a spoon.
6. Step 6: Toss the cooked wild rice with 1/4 cup chopped toasted pecans and 2 tbsp chopped fresh parsley. Adjust seasoning with salt if needed.
7. Step 7: Serve trout fillets drizzled with the maple-mustard glaze alongside the wild rice pilaf.