Discover the quick and easy method to prepare trout in a frying pan, enhanced by a rich sauce made from garlic, butter, and soy sauce. This delightful trout recipe brings together an array of flavors for an exceptionally tasty experience!
Cooking Different Types of Trout
The method of cooking trout largely depends on the type and size of the fish.
For instance, large, thick fillets of lake trout or steelhead (ocean-going rainbow trout similar to salmon) can weigh between 15-20 pounds or more, requiring one cooking approach. In contrast, smaller rainbow or brook trout, typically caught in streams and rivers and measuring 6 to 15 inches long, call for a different method. Farm-raised rainbow trout are usually harvested at around 15 inches (38 cm) and 1 ½ pounds (680 g), but smaller fillets are also available.
For larger trout, filleting is the way to go. Cooking a 10-pound fish whole is impractical, so these larger fish are filleted and portioned like salmon. However, for smaller trout (1 pound and under), I believe filleting is wasteful. The fish has given its life for your meal, so it’s best to utilize as much of it as possible.
Trout Fishing Memories
My journey with cooking trout began during childhood fishing trips in the Catskills, specifically in Sullivan County, New York. This region is renowned for its world-class fly fishing, often considered the birthplace of American fly fishing. As a child, I preferred fishing in smaller streams, where I could easily cast from the shore and hop along the rocks without needing waders.
My fishing setup was simple: an ultralight pole with 6-pound line, a small barbless hook, and a shot weight. With my creel slung around my neck to hold tackle, bait, and fish, I would float a worm downstream into the holes where trout liked to hide.
There was nothing quite like the thrill of feeling that first bite—the little “doink doink” on the line that sent my adrenaline racing in anticipation of catching that clever brook trout.
I often caught native spotted brook trout between 6 and 9 inches, lifting them straight from the water into my creel. Catching anything close to 12 inches had me fist-pumping and jumping around—now that was trophy territory and a truly epic day!
Our Favorite Way to Cook Trout
After a successful morning of fishing (meaning we caught enough trout to eat—5 each was the limit), my friends and I would gather around a small campfire to fry up our catch.
The first step was to clean the trout by opening the belly from the bottom up to the gills and removing the gills and innards. Then, I would run my fingernail along the length of the backbone inside the cavity to remove the dark bloodline, and that was it! Brook trout do have small scales, but removing them isn’t necessary. They’re so tiny that they actually add to the crispy texture when pan-fried. And yes, we ate the skin.
Our preferred method was pan-frying in butter with garlic and salt until both sides were golden. One day, I decided to bring a small bottle of soy sauce and some scallions to mix things up a bit. We added them to the garlic and butter, and just like that, a new recipe was born.
The combination of garlic, butter, soy sauce, and scallions created an incredible umami explosion that perfectly complemented the fresh trout. My friends loved it!
These days, I have less time for trout fishing, but I still make this dish regularly using farm-raised whole rainbow trout from the grocery store, typically weighing between 1 to 1 ½ pounds.
I hope you enjoy this pan-fried trout recipe and that it inspires you to try cooking trout yourself!
Pan-fried Whole Trout Recipe Instructions
To prepare the sauce, mix the sugar, hot water, soy sauce, oyster sauce, wine, sesame oil, and white pepper in a bowl.
Using a paper towel, pat the fish dry on both sides and rub the inside of the fish with a generous pinch of salt.
Heat a carbon steel wok or large frying pan over medium-high heat until it begins to smoke. Add oil to coat the pan.
Carefully lay the fish in the pan and let it fry for 7 minutes on the first side. Avoid moving the fish until it forms a crust and releases easily (around the 5-minute mark). As it cooks, lift the wok or pan and swirl the oil around the fish to prevent sticking and ensure even cooking. The pan should be hot and you should hear plenty of sizzling. If you notice excessive smoking or burning, reduce the heat as necessary.
After 7 minutes, flip the fish using a fish spatula (or two spatulas—one to lift the fish, and the other to balance it). Once flipped, do not move it again and cover the pan. This will essentially “bake” or steam the fish.
After 5 minutes, check the fish. It should easily release from the pan and slide around. Continue cooking for another 2 to 3 minutes until the inside cavity of the fish is opaque. An instant-read thermometer should show an internal temperature of 140°F/60°C near the bone. Cover again if it needs more time to cook.
Carefully transfer the fish to a plate. It will continue cooking and should reach 145°F/63°C as it rests. Cooking times may vary based on the size of your fish, so using a thermometer is the most accurate method.
Tip Box!
If using trout fillets, cooking time will be significantly reduced. Heat a pan until just smoking and lay the fillet skin side down. Do not move it and let it cook for 2 to 3 minutes until a crust forms. Carefully flip the fillets and sear the other side for another 1 to 2 minutes.
In the same pan over medium heat, add the garlic and the white parts of the scallions. Cook for about 10 seconds before adding the sauce mixture. Stir and bring to a simmer.
Reduce the sauce for about 1 minute, stirring constantly, and then add the green parts of the scallion and the butter.
Once the butter has melted and the sauce begins to simmer, pour the sauce over the fish.
Serve and enjoy!
