Rainbow Trout Recipes

Cod, salmon, tilapia, and halibut are some of the most popular fish recipes, but it’s nice to mix it up sometimes with other varieties. So, let me show you how to cook rainbow trout! This baked rainbow trout recipe is easy to prep, made with simple ingredients, and tastes delicious. Plus, these fish fillets are typically smaller than many other fish varieties, so they are preportioned for individual servings.

This section explains how to choose the best ingredients for oven roasted rainbow trout, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

This section shows how to make baked rainbow trout with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.

If you’re new to rainbow trout recipes or this fish in general, here are answers to some common questions, so you can familiarize yourself with this fish.

Rainbow trout is a coldwater fish in the same family as salmon. Unlike salmon, trout is smaller and lighter in flavor.

Rainbow trout is a very mild fish that some say is slightly nutty and slightly sweet. It’s not very fishy, so if you don’t like that flavor, you’ll probably like trout.

Yes, rainbow trout is good for you! It’s packed with protein, healthy omega-3 fatty acids, potassium, phosphorus, and vitamins B6 and B12 [*].

If it fits your lifestyle, you can add a starchy side as well, such as simple rice or oven roasted potatoes. Either way, I highly recommend serving lemon butter sauce over your trout dinner!

If you like this baked rainbow trout recipe, you may also like some of these other easy fish recipes:

Learn how to cook rainbow trout, the simple and easy way! This fool-proof baked rainbow trout recipe uses simple ingredients and is ready in just 15 minutes.

1. Preheat the oven to 400 degrees F (200 degrees C). …
2. Place trout in the prepared baking dish and coat with remaining olive oil. …
3. Season inside and outside of fish with dill, thyme, and salt. …
4. Bake in the preheated oven for 10 minutes; add hot water to dish. …
5. Serve hot and enjoy!

Garlic Butter Rainbow Trout Recipe

Ultra-easy Garlic Butter Rainbow Trout in Foil requires only 4 ingredients and is ready in less than 25 minutes. It’s also low-carb and gluten-free!

Prep: 5min

Total: 18min

Yield: 4

Serving Size: 1 /4

Nutrition Facts: servingSize 1 /4, calories 195 kcal, Carbohydrate 2 g, Protein 24 g, Fat 10 g, Saturated Fat 4 g, Cholesterol 82 mg, Sodium 85 mg, unSaturated Fat 5 g

Ingredients:

• 1 pound rainbow trout fillet
• Salt and fresh ground black pepper to taste
• 2 tablespoons butter
• 2 cloves garlic (minced)
• 1 teaspoon dill (minced (optional))

Instruction:

1. Preheat oven to 375°F.
2. Cut a sheet of foil large enough to wrap the trout completely.
3. Cover the baking sheet with the aluminum foil, and place the trout fillet in the center.
4. Fold up all 4 sides of the foil.
5. Then, season the trout with salt and pepper.
6. Drizzle the melted butter over the trout until evenly coated.
7. Top with minced garlic and fresh minced dill.
8. Fold the sides of the foil over the trout. Cover it completely.
9. Bake for about 13 minutes or until the fish flakes easily with a fork.
10. Then, open the foil, and broil for 3 minutes.

Baked Rainbow Trout Recipe (Easy In 15 Min!)

Learn how to cook rainbow trout, the simple and easy way! This fool-proof baked rainbow trout recipe uses simple ingredients and is ready in just 15 minutes.

Prep: 5min

Total: 15min

Yield: 4

Serving Size: 1 serving

Nutrition Facts: calories 232 kcal, Carbohydrate 0.9 g, Protein 23.4 g, Fat 14.5 g, Saturated Fat 2.3 g, Cholesterol 66.9 mg, Sodium 471.9 mg, Fiber 0.2 g, Sugar 0.2 g, unSaturated Fat 11.4 g, servingSize 1 serving

Ingredients:

• 4 4-oz Rainbow trout fillets
• 3 tbsp Olive oil
• 2 tsp Lemon juice
• 2 cloves Garlic ((minced))
• 2 tsp Fresh parsley
• 2 tsp Fresh dill
• 1/2 tsp Paprika
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• Thin lemon slices ((optional))

Instruction:

1. Preheat the oven to 400 degrees F (204 degrees C). Line a small to medium baking sheet with foil or parchment paper.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika.
3. Place the trout fillets onto the baking sheet. Use paper towels to pat the fish dry.
4. Brush the trout on both sides with the olive oil mixture. Season both sides with sea salt and black pepper, leaving the fish skin side down at the end. If desired, place thin lemon slices all over the fish.
5. Bake for 10-12 minutes, until the trout internal temperature reaches 140 to 145 degrees F (60 degrees C).

Baked Rainbow Trout with Lemon, Pepper, and Garlic

Sheet-Pan Baked Rainbow Trout and Asparagus. Trout is flavored with olive oil, salt and cracked black pepper, freshly minced garlic and fresh lemon. Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids. Easy and quick dinner – only 30 minutes from start to finish!

Prep: 15min

Total: 30min

Yield: 2

Serving Size: 1 serving

Nutrition Facts: calories 521 kcal, Carbohydrate 14 g, Protein 52 g, Fat 29 g, Saturated Fat 4 g, Cholesterol 133 mg, Sodium 658 mg, Fiber 5 g, Sugar 5 g, servingSize 1 serving

Ingredients:

• 1 pound rainbow trout
• 1 pound asparagus
• 3 tablespoons olive oil
• 5 cloves garlic (, minced)
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper (, cracked)
• 1/2 lemon (, sliced)

Instruction:

1. Preheat oven to 400 F.
2. Line a rimmed small baking sheet (I used half sheet) with parchment paper.
3. Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout.
4. Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan.
5. Sprinkle the trout and the asparagus with salt and pepper. Add minced garlic on top of the trout fillet and asparagus. Top with lemon slices.
6. Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
7. Remove from the oven. Remove lemon slices from the trout before serving.

Rainbow Trout Recipe

This rainbow trout recipe is super quick and easy! The fish comes out flaky, moist and so flavorful. Great for dinner parties, holidays, family dinners and more!

Prep: 5min

Total: 17min

Yield: 2

Serving Size: 1 serving

Nutrition Facts: calories 182 kcal, Carbohydrate 2 g, Protein 20 g, Fat 13 g, Saturated Fat 2 g, Cholesterol 1 mg, Sodium 2 mg, Fiber 0.4 g, Sugar 0.3 g, unSaturated Fat 6 g, servingSize 1 serving

Ingredients:

• 2 rainbow trout fillets
• 1 tsp black pepper
• ½ tsp paprika
• 1 tsp garlic powder
• pinch sea salt
• 1 tbsp olive oil (or avocado oil)
• 1 tbsp lemon juice

Instruction:

1. First, preheat oven to 400 degrees Fahrenheit. Line a rimmed baking pan with parchment paper.
2. Pat fish dry with paper towel. Season on flesh side (not skin side) with pepper, paprika, garlic powder and sea salt.
3. Place seasoned fish on parchment lined pan. Drizzle olive oil over both fillets. Squeeze lemon juice on top.
4. Bake for 12 to 15 minutes or until fish is flaky. To test doneness, insert fork into flesh. Twist fork. If the flesh is flaky, then it is done.
5. Lastly, remove fish from oven. Serve with sliced lemon if desired.

Pan-Fried Rainbow Trout – With Chef Chris Pyne

FAQ

What is the best way to eat rainbow trout?

How does Gordon Ramsay cook rainbow trout?