Easy Rainbow Trout Recipe

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cooked rainbow trout fish on the plate

Rainbow trout is a very tasty fish.  Rainbow trout has a very tender flesh and a mild taste.  I like to cook rainbow trout with minimal seasonings – just salt and pepper.  I pan-fry rainbow with a little bit of oil, sprinkle with salt and pepper and enjoy eating this fresh yummy fish!

Rainbow trout is often sold whole, and sometimes I see it sold as filets.  When I see rainbow trout fillets, I jump to buy it, as I certainly don’t want to deal with the bones of the whole fish.  Even with fillets though, double-check for bones – in rainbow trout there are lots of small bones that get left behind.

Rainbow trout has the skin that’s edible.  When pan-frying rainbow trout, first put it on the frying pan the skin side down.  You don’t need to peel the skin – it tastes great.

Rainbow trout fillets are very thin and delicate.  Take great care when flipping this fish – use a large spatula so the trout doesn’t fall apart.  Also, because it’s thin, this fish will cook very quickly, so don’t overcook.

Easy Rainbow Trout Recipe


  • 1 lb rainbow trout fillets
  • 1 tbsp oil
  • 3/4 tsp salt
  • 1/8 tsp pepper

Instructions How To Cook Rainbow Trout

  1. Heat the oil in a non-stick frying pan over medium-high heat.
  2. Put the rainbow trout fish fillets on a frying pan, skin side down. Make sure the fillets are not touching.
  3. Cook for 3 minutes, then carefully flip the fish with the spatula and cook for another 1 to 2 minutes (or until the fish flakes easily with the fork).
  4. Remove rainbow trout from the frying pan and serve.

Here’s a picture of a bunch of rainbow trout fillets, cooked and stored to be eaten later:

how to cook rainbow trout - cooked and stored trout

If you like rainbow trout, check out the following pages for mild tasting fish: how to cook white fish and how to cook sole fish.

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