Pan-fried rainbow trout recipe is it is one of my favourites, served with potatoes or polenta and with a garlic sauce, it is amazing. I recommend this recipe to all fish lovers who want to try a new menu idea for dinner or to impress guests or family.

The trout is the most common freshwater fish that is commercially available in almost all hypermarkets, which although it is considered a more bony fish, its meat is very tasty. In Transylvania, but also in the rest of Romania, this recipe for fried trout served with polenta and a garlic sauce can be found in the menus of most restaurants, that’s why I thought I would show you my version of this recipe.

Few Ingredients

The trout you buy from the trade usually comes from fish farms and from all the varieties of trout that exist, today I chose the rainbow trout, a very tasty species. I usually buy fish depending on the number of portions I want to cook and for one person there is a fish of 250-300 g, so I will cook four fish for four people.

Pan-Fried Rainbow Trout Recipe-Four Cleaned Trout on the Plate

The fish cooked in the pan, in order to be crispy on the outside, must be rolled in flour beforehand. This can be done in wheat flour, cornflour or a combination of the two which is also my version, so I need two tablespoons of wheat flour and two tablespoons of coarse corn flour.

Pan-Fried Rainbow Trout Recipe-Corn Meal and Wheat Flour on the Plate

For the garlic sauce, which is a cold sauce, I will need four cloves of garlic, sea salt, freshly ground pepper, lemon juice and a little water.

Pan-Fried Rainbow Trout Recipe-Four Peeled Garlic Cloves

How to Make the Pan-Fried Rainbow Trout Recipe?

Trout are found in different ways for sale, whole with head and tail, eviscerated, only trunk or fillets. I bought the whole trout with head and tail, which I cleaned of scales, eviscerated and cut off their heads.

Usually, at restaurants where smaller fish are served, they are fried with their heads, but because my fish was bigger and didn’t fit in my pan, I cut off their heads.

With a sharp knife, I made a few notches on the thicker side of the fish, then I seasoned the fish with a teaspoon of sea salt and a teaspoon of freshly ground pepper and massaged them well to enter the notches.

Pan-Fried Rainbow Trout Recipe-Notched Trout

Mix the two types of flour and roll the fish through it to cover all the parts well, then gently shake off the excess flour.

Pan-Fried Rainbow Trout Recipe-Trout Rolled on Flour Mix

In a non-stick pan, I heated about 100 ml of sunflower oil (you can also use olive oil) and a tablespoon of butter, after which when it is quite hot we fry the fish.

Pan-Fried Rainbow Trout Recipe-Two Trout Frying in the Pan

I chose a medium-sized pan in which I will fry two fish at once, at medium temperature, 3-4 minutes after which we turn them on the other side.

Pan-Fried Rainbow Trout Recipe-Two Trout Frying on Other Side in the Pan

You must be careful that the temperature is not too high because the fish will burn on the outside and will be raw on the inside, but not too low because they will be soaked in oil and will not be crispy.

I fried them for about 3-4 minutes on the other side until they got a golden colour and are crispy on the outside and then I took them out in a pan and continued with the other fish.

Pan-Fried Rainbow Trout Recipe-Two Fried Trout

While the fish is frying, I will make the garlic sauce. For this, I will put the garlic cloves and a quarter of a teaspoon of sea salt in a mortar.

Pan-Fried Rainbow Trout Recipe-Garlic Cloves and Sea Salt in the Kitchen Mortar

Crush well with the pestle and gradually adding about a tablespoon of oil and a quarter of a teaspoon of freshly ground pepper mix until you get a garlic paste.

Pan-Fried Rainbow Trout Recipe-Garlic Paste in the Kitchen Mortar

I added a teaspoon of lemon juice and about two tablespoons of water to get a slightly more fluid consistency and then I pour the sauce into a serving bowl.

Pan-Fried Rainbow Trout Recipe-Garlic Paste in the Serving Bowl

This was my pan-fried rainbow trout recipe in my version, ready to serve while it is still hot and because we are very hungry.

Serving the Fish

In Transylvania, fried trout is usually served with polenta and this garlic sauce, but it can also be eaten with french fries or mashed potatoes or rice. I preferred a simpler option, namely with fried garlic bread with herbs and some lemon slices, it’s so good!

Pan-Fried Rainbow Trout Recipe-Fried Trout Served on Plate With Lemon and Garlic Bread

Who’s trying my pan-fried rainbow trout recipe will definitely put this recipe on your list of favourite dinner menus as well as other pan-fried recipes on our blog such as:

Pan-Fried Rainbow Trout Recipe-Fried Trout Served on Plate With Lemon and Garlic Bread

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Pan-Fried Rainbow Trout Recipe-Fried Trout Served on Plate With Lemon and Garlic Bread

Pan-Fried Rainbow Trout Recipe

Course: Dinner, Lunch, Main Course
Cuisine: Romanian, Transylvanian
Diet: Kosher, Low Calorie
Keyword: fried rainbow trout, pan-fried rainbow trout, pan-fried rainbow trout recipe, pan-fried trout
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 portions
Calories: 291kcal
Author: Laci
Pan-fried rainbow trout recipe is one of my favourites, served with potatoes, polenta or fried garlic bread and with a garlic sauce, it is amazing.
Print Recipe

Equipment

  • Non-stick pan
  • mortar

Ingredients

  • 4 pieces rainbow trout fresh, whole
  • 1 tsp sea salt kosher
  • 1 tsp ground pepper freshly ground
  • 2 tbsp cornflour coarse
  • 2 tbsp wheat flour
  • 100 ml sunflower oil
  • 1 tbsp butter unsalted

Garlic Sauce

  • 4 cloves garlic
  • 1/4 tsp sea salt kosher
  • 1/4 tsp ground pepper freshly ground
  • 1 tbsp sunflower oil
  • 1 tsp lemon juice freshly squeezed
  • 2 tbsp water

Instructions

  • Clean the fish of scales, eviscerate and cut off the head. Made a few notches on the thicker side of the fish, then season the fish with sea salt and freshly ground pepper and massage them well to enter the notches.
  • Mix the two types of flour and roll the fish through it to cover all the parts well, then gently shake off the excess flour.
  • In a non-stick pan, heat the sunflower oil and the butter, after which when it is quite hot put to fry the fish.
  • Fry two fish at once, at medium temperature, 3-4 minutes and turn them on the other side.
  • Fry them for about 3-4 minutes on the other side until they got a golden colour and are crispy on the outside and then take them out. Continue with the other two fish.
  • Put the garlic cloves and a quarter of a teaspoon of sea salt in a mortar.
  • Crush well with the pestle and gradually adding the sunflower oil and freshly ground pepper mix until you get a garlic paste.
  • Add the lemon juice and the water to get a slightly more fluid consistency and then I pour the sauce into a serving bowl.

Notes

This recipe can be made with almost any kind of freshwater fish.
Instead of sunflower oil you can use extra virgin olive oil.

Nutrition

Calories: 291kcal | Carbohydrates: 8g | Protein: 1g | Fat: 29g | Saturated Fat: 3g | Cholesterol: 1mg | Sodium: 732mg | Potassium: 36mg | Fiber: 1g | Sugar: 1g | Vitamin A: 11IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg