Pan Fried Spiced Mustard Trout


I used to be a mustard hater. Ketchup, on the other hand, I could’ve bathed in. It was ketchup with my eggs, sandwiches, rice and samosas (sometimes I wonder if my mom thought ketchup was a vegetable).

Things have changed.

I still love ketchup. But I’m equally obsessed with mustard. It’s mustard-on-everything around here. That’s not to say the recipe you’re about to see is some ill-conceived concoction for mustard addicts only.

Not only is this recipe good but it’s quick and easy to make, perfect for a weeknight dinner. It’s a variation of a family recipe that usually makes it to the table when we’re short on time.

The base of the marinade is made of dijon mustard, a few spices and pan fried in lots of butter. As for the fish, I find rainbow trout and salmon to be best suited for this recipe but use what you like and adjust the cooking time accordingly.

I generally serve it with buttery green beans and crispy smashed potatoes fried in butter. As you can see butter is a reoccurring theme here. Good grass-fed butter. But a mound of cauliflower rice and salad would pair equally as well. Or not. Butter is just better.

What does your favourite weeknight meal look like?

Pan Fried Spiced Mustard Trout
Serves 4-6


  • 1½- 2 pounds rainbow trout fillet with skin on, cut into 2-inch wide portions
  • 2 tablespoons unsalted grass-fed butter + 1 tablespoon avocado oil OR 3 tablespoons grass-fed ghee
  • 1 tablespoon dijon mustard
  • 1 teaspoon kosher salt
  • ½ teaspoon ground cumin
  • ½ teaspoon freshly ground black pepper
  • 1 medium garlic clove, minced
  • Juice of half a medium lemon (about 2 tablespoons)
  • Sea salt for finishing


Set a large frying pan on the stove on medium-high heat with butter and avocado oil. While the pan comes up to heat…


… Add the mustard, seasonings and lemon juice in a small mixing bowl and mix…


…And pat both sides of the trout with a paper towel until dry.


When the pan is hot, add the trout to the pan with skin side down.


While the skin crisps up for the next 3 minutes smear some marinate onto the flesh side of the trout.


After 3 minutes flip the trout over, removing the thinnest pieces after 30 seconds, medium thickest after 1 minute minute and the thickest after 1 and a half minutes.


Plate the fish skin-side up and finish with a light sprinkling of sea salt. The butter and marinade that have slightly caramelized onto the pan can be drizzled alongside the trout or be used to sauté your vegetables.


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