Pan-Fried Trout Recipe


Pan-Fried Trout Recipe


Pan Fried Trout recipe has to be one of the easiest and quickest way to cook a trout – plus it is gluten free!  Rainbow trout are traditionally cooked and served with the skin on for added flavor.

This wonderful fried trout recipe and photos were shared with me by Rebecca Wagner of Powell Butte, Oregon.


Frying Trout



Pan-Fried Trout Recipe:

Rebecca's Pan-Fried Trout Recipe

Prep Time: 15 minutes

Cook Time: 10 minutes

Yield: 2 servings


1 large whole (approximately 1-pound) Trout, cleaned (head can be on or off), gills removed
1 plate of Pamela's Baking and Pancake Mix*
Lemon pepper
Salt and freshly-ground black pepper
2 to 3 tablespoons Mary Enig's Triple Oil Blend (see recipe below)
Grated lemon zest

* Pamela’s Baking and Pancake Mix is a gluten-free baking mix.  It can be used as a substitute in most of your favorite recipes.  It is available in most grocery stores, health food and natural food stores, and also purchase online.  You may also choose to use your favorite gluten-free flour.



My husband cleaned the trout just after he caught them by gutting them, cutting off the gills, and most importantly, scraping off the blood line off the backbone. I also want the head cut off!

How To Clean Fresh-Caught Trout:

Rainbow TroouFirst you need to cut the head off just before the Pectoral fin (this fin can be nipped off or left on). This is an optional step, as some people want the head left on when cooking.  Hold fish with belly facing up. Using your fillet knife, cut from the anal hole forward towards where the head was or still is.

After pulling out the entrails, take an old tooth brush and clean the blood vein that runs along the spine . If that is not cleaned out it, will effect the taste.  Rinse the trout thoroughly (inside and out) and prepare to cook as you wish.

NOTE:  If you like to eat the fish skin, make sure you remove all the fish scales before cooking.  With the trout held firmly by the tail, scrape very firmly from the tail to the gills several times on both sides with a sharp knife.  I, personally, like to have my trout scaled before cooking.


When ready to cook, rinse the cleaned fish under cold water and pat dry with paper towels.  Drying will prevent the fish from steaming when you cook it.  Cut a few diagonal slashes along each side of the fish.

Roll the cleaned trout in the baking mix seasoned with salt and pepper until well covered.

Frying the trout


Heat the Triple Oil in a large frying pan until bubbling and then fry the trout for about 5 minutes on each side until golden brown. To test for doneness when cooking the trout, insert a fork at the thickest point of the fish.  Perfectly cooked fish is nearly opaque, should be very moist, and will flake easily with a fork.  Fish that looks slightly dry is overcooked.  Under cooked fish will look translucent and raw . If you have a digital meat thermometer, the internal temperature in the center of the fillet should reach 140 degrees F.

Thermapen ThermometerThis is the type of cooking and meat thermometer that I prefer and use in my cooking.  I get many readers asking what cooking/meat thermometer that I prefer and use in my cooking and baking.  I, personally, use the Thermapen Thermometer shown in the photo on the right.  To learn more about this excellent thermometer and to also purchase one (if you desire), just click on the underlined: Thermapen Thermometer.


Either serve whole or fillet before serving.  Sprinkle with some lemon zest and serve.

Fried Trout Plated


Makes 2 servings.


Mary Enig's Triple Oil Blend Recipe:

Triple Oil Blend is by Dr. Mary Enig, PhD, a nutritionist and lipid specialist, and one of the founders of the Weston A. Price Foundation for Wise Traditions in Food, Farming, and the Healing Arts. Check out Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats, by Mary Enig and Sally Fallon.

This wonderful blend of three oils can be used in salad dressings or as a cooking oil.  This oil blend contains an equal balance of Omega 3, 6, and 9.  When used for cooking, flavors come through beautifully, and the blend does not burn as easily as pure coconut oil.  In salads, it provides all the benefits of coconut oil and does not have the strong taste of olive oil.  In mayonnaise, it provides firmness when chilled.



1/3 melted virgin cold pressed coconut oil*
1/3 good-quality extra virgin olive oil
1/3 unrefined sesame oil**

* Melt the coconut oil at a low heat.  Once the melted coconut oil is mixed with the other oils, it stays liquid in cooler weather.

** Expeller pressed or cold pressed sesame oil. Also untoasted.


Place melted coconut oil, olive oil, and sesame oil in a jar of your choice.  Shake to blend.

Cover tightly and store at room temperature.

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