Pan-Seared Trout with Wisconsin Wild Rice Pilaf

By AislePrompt Editorial · Published 2026-05-16 · Updated 2026-05-16

Delicate pan-seared trout fillets served atop a nutty wild rice pilaf inspired by Wisconsin's regional grains and flavors. This American-inspired seafood recipe, ready in about 60 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 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 (about 6 oz each) trout fillets
• 1 cup wild rice
• 2 cups chicken broth
• 3 tbsp butter
• 2, finely chopped shallots
• 1 tsp chopped fresh thyme
• 1 tsp lemon zest
• 1 tbsp lemon juice
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Rinse 1 cup wild rice under cold water, then combine with 2 cups chicken broth in a medium saucepan. Bring to a boil, reduce heat to low, cover and simmer for 45 minutes until the rice is tender and liquid absorbed.
2. Step 2: While the rice cooks, heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Season 4 trout fillets with 1 tsp salt and 1/2 tsp black pepper. Place fillets skin-side down and cook for 4-5 minutes until skin is crisp and golden.
3. Step 3: Flip the trout fillets and cook for another 2 minutes until just cooked through, then remove from pan and keep warm.
4. Step 4: In a separate skillet, melt 3 tbsp butter over medium heat. Add 2 finely chopped shallots and 1 tsp fresh thyme, sautéing for 3-4 minutes until softened and fragrant.
5. Step 5: Stir the cooked wild rice into the shallot mixture along with 1 tsp lemon zest and 1 tbsp lemon juice. Adjust salt to taste.
6. Step 6: Plate the wild rice pilaf and top each serving with a pan-seared trout fillet. Serve immediately.