Pan Fried Trout & Herbed Rice

Unlike rainbow trout, steelhead trout looks just like salmon. Today we’re cooking these beauties on a skillet to get that addicting crispy skin. Paired with a savory herbed rice this dinner in minutes is simply irresistible!


3 cups Vegetable Broth, Low Sodium
1 1/2 cups Basmati Rice (uncooked)
1/4 cup Butter (divided)
1/2 cup Parsley (chopped)
1/2 cup Fresh Dill (chopped)
Sea Salt & Black Pepper (to taste)
4 Rainbow Trout Fillet (patted dry)
2 tbsps All Purpose Gluten-Free Flour


  1. Add the broth and rice to a pot and bring to a boil. Lower the heat and simmer for 15 minutes. Remove from heat and stir in half the butter, parsley, dill, salt and pepper. Cover and let rest for 10 minutes.
  2. Season the trout with salt and pepper, then coat in the flour, shaking off any excess.
  3. Melt the remaining butter in a skillet over medium-high heat. Cook the trout for three to five minutes, flipping halfway, or until browned and cooked through.
  4. Divide the herbed rice and trout onto plates and enjoy!
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Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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