Rainbow Trout Recipe
This fool-proof baked trout recipe takes just 20 minutes. It’s a great way to serve a healthy dinner with terrific flavors of lemon, garlic, and herbs—but minimal effort.
Ingredients
- 4 fillets rainbow trout
- 1 Tablespoon olive oil
- 2 cloves garlic minced
- kosher salt and black pepper
- 1/2 lemon sliced
- 2-3 Tablespoons fresh herbs try either a mix of parsley and dill, or a mix of rosemary, oregano, and thyme
Instructions
- Remove trout from the fridge. Pat dry on both sides with a clean kitchen cloth or paper towel.4 fillets rainbow trout
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper and place trout in the middle, skin side down.
- Gently brush each piece with olive oil, then sprinkle evenly with minced garlic and about 1/2 teaspoon each of salt and pepper. Arrange lemon slices over the top.1 Tablespoon olive oil, 2 cloves garlic, kosher salt and black pepper, 1/2 lemon
- Bake for 10-15 minutes. When done, it should be opaque and flake easily when pressed with a fork. If using an instant-read thermometer, it should near or reach 145°F.
- Remove and serve quickly with extra lemon slices and fresh herbs sprinkled generously on top. Enjoy!2-3 Tablespoons fresh herbs
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Notes
- Fish: Look for trout that has been responsibly farmed or caught in the US, if possible, ideally with the skin still on. Cooking rainbow trout and other types of fish with their skin makes the pieces easier to cook in one piece and helps them retain moisture so that they are tender and flaky even when cooked to a safe internal temperature.
- Herbs: I like to use either a tangy mix of parsley and dill, or a more Italian-inspired blend of rosemary, oregano, and thyme. Use whatever you have on hand, or what seems to go best with your sides. You can't go wrong.
- Option to Grill: You can enjoy the same ease and tender result of oven-baking if you wrap the seasoned trout fully in aluminum foil, seal tightly, and cook on the grill over medium-high heat for 15-20 minutes. Delicious!
Nutrition Estimate
Calories: 227 kcal, Carbohydrates: 2 g, Protein: 33 g, Fat: 9 g, Saturated Fat: 2 g, Polyunsaturated Fat: 2 g, Monounsaturated Fat: 4 g, Cholesterol: 94 mg, Sodium: 51 mg, Potassium: 801 mg, Fiber: 0.5 g, Sugar: 0.4 g, Vitamin A: 270 IU, Vitamin C: 14 mg, Calcium: 116 mg, Iron: 1 mg