This family friendly rainbow trout recipe is crispy goodness which makes adding more fish into your diet a breeze.  Try our flavorful and crispy rainbow trout as a tasty fish option that is not salmon or tuna!

This rainbow trout recipe for is both tasty, nutritious, and a great addition to an anti-inflammatory meal! Continue reading on to see why you should try and add more fish to your diet if you aren’t now!

What You’ll Need

  • Rainbow Trout (or any desired mild fish)
  • Lemon
  • Dijon Mustard
  • Panko Breadcrumbs
  • Garlic Powder
  • Paprika
  • Cayenne Pepper
  • Avocado Oil (can also use canola oil)

How to Make Crispy Rainbow Trout

This is a simple, pan-fried fish. The lemon and dijon mixture is brushed on which allows the panko to adhere. I like to use avocado oil since it is a mild flavored oil with high smoke point. This can also be easily done in the air fryer if you don’t want to pan fry the rainbow trout. Cook at 400 degrees F for 8-10 minutes flipping halfway through.

Variations

You can use any white, mild fish for this recipe. Try flounder, cod, tilapia, or catfish.

You can get creative with the seasonings. Here are a few other options to try:

  • Old Bay
  • Lemon zest, fresh dill
  • Cajun or Creole seasoning
  • Lemon pepper

How to Store Your Fish

First thing to note is that raw fish must be cooked or frozen within 1-2 days. Once cooked, this recipe is best if eaten immediately to ensure it stays crispy. However, you can let cool then store in an air tight container in the refrigerator for up to 3 days. You can reheat in the oven or air fryer to crisp it up again.

Crispy Rainbow Trout

Course: Main Dish
Cuisine: Seafood
Condition: Cancer, Diabetes, Heart Health, Low Sodium, PCOS
Servings: 2 servings

Ingredients

  • 1/2 lb rainbow trout
  • 1/2 lemon juiced
  • 1 tbsp dijon mustard
  • 1 cup breadcrumbs panko
  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • pinch cayenne pepper
  • 1 tbsp avocado oil

Instructions

  • Cut trout into 6-inch pieces if necessary. In a small bowl, whisk together lemon juice and dijon mustard. In a shallow dish, combine panko, garlic powder, paprika, and cayenne. Brush top of trout pieces with dijon mixture, then press panko mixture into the fish until well coated.
  • Heat oil in a skillet over medium heat. Place fish in the skillet panko side down and cook until panko is golden brown, about 4-5 minutes. Carefully flip fish and continue to cook until trout is opaque, about 4 more minutes. Serve immediately.

Notes

Recipe adapted from Hello Fresh

Nutrition

Carbohydrates: 25g | Protein: 28g | Fat: 13g | Saturated Fat: 2g | Cholesterol: 67mg | Sodium: 341mg | Potassium: 672mg | Fiber: 3g

So, Why Add More Fish to Your Diet?

Fish has numerous health benefits. We often recommend 8-12 ounces of fish per week. 

Why is there even a minimum recommended amount? Because eating fish has offers a ton of health benefits that we can’t ignore!

Benefits of Eating More Rainbow Trout

Fish can be a great source of a variety of nutrients, of which can have positive effects when it comes to cardiovascular, brain, and eye health (and more)!

Some of the nutrients found in fish that make it such a great food is the high concentration of omega 3 fatty acids, vitamin D, and high-quality protein, along with a number of other vitamins and minerals.

Several large observational studies showed that those who eat fish regularly had lower risk of strokes and heart attacks from heart disease along with having slower rate of mental decline toward Alzheimer’s.

A leading cause of vision impairment is age-related macular degeneration (ARMD). One study found that women who ate fish regularly had a 42% lower risk of developing ARMD. Not only that, fish is an awesome source of high-quality protein and can be delicious and fairly easy to prepare.

Different types of fish have varying amounts of omega 3’s. While rainbow trout may not be the highest in omega 3’s (compared to options like salmon, tuna, sardines, and lake trout), by replacing some of our intake of meat (higher saturated fat content, lower omega 3 content) with fish, we can improve some cardiovascular markers like LDL cholesterol.

Meeting with a Registered Dietitian

A Registered Dietitian can help guide you to making positive, realistic changes in your diet to help you decrease your risk of chronic conditions and help you manage chronic conditions such as heart disease, Alzheimer’s and more.

-Blog reviewed and updated April 2024

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An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.