Cast Iron Seared Rainbow Trout and Pan Roasted Brussels Sprouts with Bacon

cast iron seared trout


Recipe from Paleo Perfected



For the trout:

  • 4 (6-ounce) skin-on trout fillets
  • ¼ cup ghee
  • Kosher salt and pepper
  • 1 teaspoon ground coriander
  • ½ teaspoon dry mustard
  • Lemon wedges

For the brussel sprouts:

  • 1 ½ pounds brussels sprouts, trimmed and halved
  • 4 slices bacon, cut into ½ inch pieces
  • 1 shallot, sliced thin
  • 2 garlic cloves, minced
  • ½ teaspoon minced fresh thyme


  1. Adjust oven rack to middle position and heat oven to 200 degrees.  Microwave Brussels sprouts, 1 tablespoon water, 1 ½ teaspoons salt, and ¼ teaspoon pepper in covered bowl, stirring occasionally until Brussels sprouts are just tender, about 6 minutes.  Drain well.
  2. Cook bacon in 12-inch nonstick skillet over medium-high heat until crisp, about 5 minutes.  Using slotted spoon, transfer bacon to paper towel-lined plate, and set aside.
  3. Add shallot to bacon fat left in skillet and cook over medium-high heat until softened, about 1 minute.  Stir in garlic and thyme, and cook until fragrant, about 30 seconds. Add drained Brussels sprouts and cook until spotty brown, about 3 minutes. Stir in crisp bacon, and then transfer to oven safe serving platter and keep warm in oven.
  4. Wipe skillet clean with paper towels.  Combine coriander, mustard, 2 teaspoons salt, and ½ teaspoon pepper in bowl.  Pat trout dry with paper towels and season with spice mixture. Heat 2 tablespoons ghee in now-empty skillet over medium-high heat until shimmering. 
  5. Place 2 fillets flesh side down in skillet and cook until browned on first side, about 3 minutes. Carefully flip fillets and cook until browned on second side and until trout flakes apart when gently prodded with paring knife, about 3 minutes; transfer to platter in oven.  Repeat with remaining 2 tablespoons ghee and remaining 2 fillets. Serve with lemon wedges.


*We recommend using a fish spatula to remove the fish from the cast iron pan.  

Keywords: rainbow trout, brussel sprouts, bacon, cast iron, seared