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Pan Seared Rainbow Trout with Lemon Thyme Compound Butter

Pan Seared Rainbow Trout with Lemon Thyme Compound Butter
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The following recipe and photography is courtesy of Graham R. and his dog, Carl. For more of their delicious food ventures, visit them on Instagram @cookingwithcarrrl.

There’s always other fish in the sea, but I may have found a fish worthy of a ring: Rainbow Trout!

Like my bed, this fish is slept on! Did I say that right, my fellow cool kids? It doesn’t get the love that salmon, sea bass, cod, tuna and others get, but it is worthy of attention. I am guilty of passing over trout in favor of “more popular” fish, but not anymore.

Raw Rainbow Trout Filets

Trout is extremely affordable compared to other fish filets and freezes perfectly for future use. Whenever Heinen’s has a sale, I’m sure to stock up. Heinen’s carries Riverence Trout, and this is some of the best trout available because its free of micro plastics, hormones and antibiotics and is 100% traceable from egg to plate!

If you’ve never cooked trout before, then follow my lead! Trout filets typically come with the skin on and they are very thin, which means they cook rather quickly. Five minutes in a hot pan is all it takes for some of the most tender fish you’ll ever enjoy. I like to top mine with a simple compound butter and share with me, myself, and I – that’s why I’m teaching you how to make it!

Let’s go fishing for compliments!

Pan Seared Rainbow Trout with Lemon Thyme Compound Butter

Pan Seared Rainbow Trout with Lemon Thyme Compound Butter


For the Trout

  • 2 Riverence Trout fillets
  • 1 1/2 Tbsp. Heinen's Two Brothers blackened seasoning

For the Lemon Thyme Compound Butter

  • 1 stick of Heinen’s salted butter
  • Zest of 1 lemon
  • 2 garlic cloves, minced
  • 1/2 Tbsp. fresh thyme
  • 1 Tbsp. lemon juice
  • 1/2 tsp. chili flakes
  • 1/2 tsp. freshly cracked pepper


  1. Add all of the ingredients for the compound butter to a bowl and mix well. Place the butter in plastic wrap or a plastic bag, then roll it into a log shape. Place in the refrigerator.
  2. Remove the trout filets from their packaging and gently rinse them under cold running water. Pat dry with paper towels.
  3. Season both sides of the trout and add them to a pan that’s been preheated over medium heat. Cook flesh-side-down for 2 minutes to create a nice crust, then carefully flip the trout and add 1 1/2 Tbsp. of the compound butter directly on top. Cover and cook for an additional 3 minutes.
  4. After 3 minutes the fish should be juicy, flakey and amazingly tender. Remove from the pan and serve immediately with wild rice and roasted root veggies for a decadent summer feast.

Pan Seared Rainbow Trout with Lemon Thyme Compound Butter

Graham Russell

By Graham Russell

Graham Russell is half of the outdoor cooking duo behind CookingWithCarrrl. A true pairing of Beauty (Carl) & the Beast (Graham) – CookingWithCarrrl combines humor with easy-to-follow charcoal grilled/smoked recipes that the family will be sure to devour. Cooking with charcoal can be intimidating, but we are here to show you any dog can learn a new trick. Graham currently resides in Northeast, Ohio with his wife, two daughters, and dog, Carl.

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