Baked Rainbow Trout
This baked rainbow trout is so tender and flaky, with a crispy skin on the outside. It’s incredibly tasty with fresh lemon and dill flavor. It’s so easy to make, all you need is 20 minutes, a handful of ingredients, and a baking sheet!
Baking is without a doubt the simplest and most foolproof method of cooking trout. This recipe combines fantastic, flavors of fresh lemon, dill, cherry tomatoes, sea salt, and black pepper.
This rainbow trout baked recipe is so simple and delicious that it’ll quickly become a weekly dinner staple. Serve it with rice, vegetables, or salad. It’s light and tasty, and fits within almost any diet.
Baking the whole trout is a great way to cook it. This simple trout recipe keeps the fish juicy and is ready in approximately 20 minutes. You can’t beat that for an easy seafood dinner. This is one of my absolute favorite trout recipes!
Don’t be hesitant to cook the whole trout (which still had its skin, tail, and head). It all adds to the wow effect.
Why You’ll Love This Baked Rainbow Trout Recipe
I’m sure that this lemon dill trout will become a staple in your weeknight dinner and seafood rotation because:
- It’s crispy, juicy, and flavorful.
- Baking trout is one of the best methods to bring out the delicate texture and rich flavor of rainbow trout
- Fresh lemon, dip, and olive oil enhance the flavor.
- It contains beneficial omega-3 fatty acids
- It is gluten-free, high in lean protein, low-carb, and keto-friendly
- It’s an easy-baked rainbow trout recipe that’s perfect for beginners.
- Easy but fancy enough to serve on Easter or a holiday dinner.
- This method can readily customized to other fish, such as salmon or tilapia
Why Rainbow Trout is One of the Best Fish to Bake
If you haven’t made sheet pan trout, here’s some reasons to try it:
- Fish Family and Taste: Although rainbow trout and salmon are members of the same family (Salmonidae), their culinary characteristics are slightly different. Trout has a gentler and more delicate flavor than salmon, with a hint of nuttiness. So, it’s perfect for people who don’t want a strong fish taste.
- Fat Content: Rainbow trout has less fat than salmon, which has a higher fat content and is therefore noted for having a richer, oilier texture and stronger flavor. So rainbow trout is lighter and has a more delicate flavor.
- Omega-3: High-quality protein, heart- and brain-healthy omega-3 fatty acids, and vital minerals like selenium, vitamin D, and B vitamins can all be found in rainbow trout. While it contains fewer omega-3 fatty acids than salmon, it is nevertheless considered a healthy option for a balanced diet.
- Multiple Ways to Cook: It’s a versatile fish in terms of cooking and serving. Pan-frying, broiling, baking, and grilling are all good ways to prepare delicate flesh. It goes well with a lot of different seasonings, from easy ones like herbs and lemon to stronger ones like nuts or capers, or trout with dill and lemon, without taking away from the fish’s natural flavor.
Ingredients You’ll Need
To make whole baked rainbow trout, you’ll need the following ingredients:
- Rainbow trout: I used 2 whole rainbow trout with heads and tails still on (insides cleaned). Make sure to select very fresh trout.
- Olive oil: Adds flavor and nutritional value, but you can use any other oil. You can also use butter. This helps create the crispy skin.
- Seasoning: just sea salt and fresh ground pepper are all you need to let the flavors of the fish shine.
- Lemon: Adds citrus and improves the flavor of trout.
- Fresh Dill: It adds a very nice flavor to this dish.
- Cherry tomatoes: Although cherry tomatoes taste like other fresh tomatoes, they have a slightly more concentrated flavor because of their small size.
How To Make Baked Rainbow Trout
Making this baked rainbow trout is easy and simple. You’ll just need to follow a few simple steps listed below.
Preheat oven: Start by preheating the oven to 400° F.
Prepare the fish: Place the rainbow trout on a large sheet pan over parchment paper or aluminum foil. Drizzle the tops and insides with olive oil. Sprinkle salt and pepper on the outside and inside of the trout until evenly coated.
Lightly score the sides of the fish. This will allow steam to vent while baking and keep the skin crispy.
Next, insert the lemon slices and fresh dill into the cavities. Add the cherry tomatoes to the baking sheet and drizzle with oil, salt and pepper.
Bake: Place the prepared rainbow trout on the middle rack in the oven. Bake for 12-16 minutes, or until the internal temp reaches at least 145° F. The skin should be crispy and the meat will flake easily with a fork.
Finish and Serve: Serve immediately drizzled with extra olive oil, chopped fresh thyme, and freshly squeezed lemon juice.
Serving And Pairing Suggestions
Baked rainbow trout is delicious as-is or with a side of veggies, salad, rice, or quinoa. Here are a few of my favorite salads:
It also tastes good with some Creamy Mashed Potatoes and Pickled Carrots on the side.
The leftovers can be combined with mustard and mayonnaise to make a seafood salad.
Storage Tips (Freezing And Leftovers)
- Refrigerate: Any leftover fish can be refrigerated for up to three days in an airtight container.
- Freeze: The baked rainbow trout is more flavorful when served fresh. So, if it is necessary to freeze, do so while it is raw. However, if you have any leftovers, you can freeze them for up to a month (store them in a freezer-safe container or bag).
- Reheat: I usually reheat the baked fish for 10 minutes in the oven or a pan. Don’t overheat it, otherwise it will dry out. You could also, microwave, but this isn’t the best method for flavor and texture
Ingredients Substitutions/Variations
- In addition to salt and pepper, you can add your favorite seasoning to improve the flavor.
- Request that the butcher remove the heads when purchasing if you don’t like seeing them.
- I used rainbow trout in the recipe, but it also works great with larger saltwater fish like steelhead trout, arctic char, and salmon.
- You can make it without using freshly cut lemons. Instead, drizzle lemon juice from a bottle onto the top of the trout.
- Add some slices of ginger/garlic cloves to the belly and skin for extra flavor
Expert Tips
- Buy wild-caught trout for the best flavor and nutrients
- Bake with the skin on. This keeps the delicate flesh of the rainbow trout from being overcooked and enhances the fish’s flavor. If you don’t like to eat the skin, you can easily remove it after baking.
- Lightly scoring the sides of the fish allows steam to vent while baking and keeps the skin crispy.
- Trout is a relatively mild fish that can withstand a lot of seasoning. So you can season it to your liking.
- Cooking time for trout varies depending on the size of the fish and the type of fish being baked. A small trout, such as I used (see in the picture), cooks well in around 15-20 minutes at 400°F.
- Avoid overcooking: Rainbow trout has a delicate texture and cooks quickly. Overcooking might cause it to dry out, so pay strict attention to the cooking time.
FAQs
What Does Rainbow Trout Taste Like?
Trout has a relatively mild taste. Wild-caught rainbow trout is particularly delectable, with a delicate texture that is both flavorful as well as simple on the palate. Even people who are not fond of fish can enjoy trout because of its delicate flavor.
Is Baked Trout Good For You?
Yes. Trout contains phosphorus, selenium, vitamins B6 and B12, omega-3 fatty acids, and niacin in addition to being a great source of lean protein.
Is Rainbow Trout Cheaper Than Salmon?
Trout is often less expensive than salmon and far more environmentally friendly than farmed salmon.
What Flavors Go Well with Trout?
Carrots, celery, citrus fruits, scallions, shallots, and tomatoes all pair well. Herbs like dill, cilantro, rosemary, and thyme pair well with fish. Also, consider flavorings with a kick, such as Dijon mustard or red chili flakes. White wine also pairs well with fish. This fish is versatile, so be creative!
Do You Eat The Skin On Baked Trout?
You can eat the skin if you like. Especially with this trout baking method that keeps the skin crispy. My other oven baked trout recipe uses foil to steam the fish. Keeping the skin on meat while baking or roasting allows the natural fats to penetrate the meat. Additionally, the skin may become slightly crispy—a feature that some find delicious!
You May Also Like the Fish Recipe:
- Soy Sauce Glazed Whole Steamed Fish
- Steamed Bake Trout
- Italian Fish Soup
- Beer Battered Fish Tacos
- Wild Pollock Fish Burgers
Baked Rainbow Trout
Ingredients
- 2 whole rainbow trout about ¾ pounds each (insides cleaned)
- 3 tablespoons olive oil
- Sea salt to taste
- Black pepper freshly ground, to taste
- 1 large lemon sliced
- 2 sprgs fresh dill plus extra for garnish
- 10 ounces cherry tomatoes
Instructions
- Preheat the oven to 400° F.
- Place the rainbow trout on a large sheet pan over parchment paper or aluminum foil. Drizzle the tops and insides with olive oil. Sprinkle salt and pepper on the outside and inside of the trout until evenly coated.
- Lightly score the sides of the fish. This will allow steam to vent while baking and keep the skin crispy.
- Insert the lemon slices and fresh dill into the cavities. Add the cherry tomatoes to the baking sheet and drizzle with oil, salt and pepper.
- Place the prepared rainbow trout on the middle rack in the oven. Bake for 12-16 minutes, or until the internal temp reaches at least 145° F. The skin should be crispy and the meat will flake easily with a fork.
- Serve immediately drizzled with extra olive oil, chopped fresh thyme, and freshly squeezed lemon juice.
Notes
- Buy wild-caught trout for the best flavor and nutrients
Bake with the skin on. This not only keeps the delicate flesh of the rainbow trout from being overcooked but also enhances the fish's flavor. If you don’t like to eat the skin, you can easily remove it after baking. - Trout is a relatively mild fish that can withstand a lot of seasoning. So you can season it to your liking.
- Cooking time for trout varies depending on the size of the fish and the type of fish being baked. A small trout, such as I used (see in the picture), cooks well in around 15-20 minutes at 400°F.
- Avoid overcooking: Rainbow trout has a delicate texture and cooks quickly. Overcooking might cause it to dry out, so pay strict attention to the cooking time.
Baked rainbow trout is a delicious and perfect treat. I have enjoyed with some salad.
This baked rainbow trout is fantastic! The seasoning really enhances the fish, and it comes out so tender. Definitely a recipe I’ll keep in my rotation!
This baked rainbow trout was incredible!! The perfect weeknight dinnner!
This baked rainbow trout was a game-changer for my weeknight dinners! It was so easy to prepare, and the combination of lemon and dill gave it an amazing taste that I couldn’t get enough of.
So simple and tasty! I can’t wait to try this with other white fish!!!
This sounds like a great recipe for folks that love seafood! The seasoning chosen is a great mix.