Golden Fillet of Trout with Wild Rice & Broccoli

In my “neck of the woods” Trout Season is in full swing.  Pass by any creek in the early evening or on the weekends and you’ll see fishermen (and women!) casting away in hopes of catching a large rainbow or perhaps a beautiful palomino trout. 

With a freezer full of trout by late spring I have longed to find a recipe that I really, really liked for preparing these beautiful fish.  I came across a recipe that had potential two years ago and several modifications later the resulting recipe below has become a favorite in our house. 

 Golden Fillet of Trout with Wild Rice

 4-6 trout fillets (depending on size)

 ½ c fresh-ground spelt flour or whole wheat flour

 1 tsp sea salt

 ½ tsp freshly ground black pepper

 ½ tsp garlic power or flakes

 ½ tsp onion power or flakes

 2 TBSP butter

 1 TBSP butter

 Juice from 1 lemon

 1 tsp salted capers (optional)

If you are cooking wild rice be sure to start your rice about 30-35 minutes before your trout.  The trout from prep to table takes very little time while the rice can require up to 45 minutes to cook through.  I cook my rice in water and a pat or two of butter. 

Place flour, salt, pepper and garlic in a shallow dish.  If trout fillets are wet, pat dry with a towel.  Season trout lightly with more salt and pepper and pat both sides in flour, shaking gently to remove excess flour. 

 Heat 2 TBSP of butter in a large skillet over medium-high heat.  Add trout to skillet and cook until they turn a pale golden color, about 3 minutes.  Turn and cook an additional 3-4 minutes. 

Remove trout to a warm serving platter and remove skillet from heat.  Add 1 TBSP butter, lemon juice and capers.  Brown the butter, stirring with a wooden spoon to release any bits from the bottom of the skillet.  Pour sauce over trout and serve immediately.


Steam broccoli in water with 1-2 TBSP of butter until it reaches desired tenderness.

This post part of  Fight Back Friday!  and Monday Mania


3 responses to “Golden Fillet of Trout with Wild Rice & Broccoli

  1. Pingback: Pastured Eggs, Raw Milk and Box Store Butter? | More Than Four Walls

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