Baked Rainbow Trout Fillet

Published: May 7, 2016 · Modified: Jul 18, 2026 by Fida | Sweet and Savoury Pursuits · This post may contain affiliate links · 34 Comments

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This Baked Rainbow Trout Fillet is an easy, healthy dinner that can be ready in under 30 minutes. Mild and tender Rainbow Trout is baked on a sheet pan with fresh vegetables and herbs for a simple meal that's packed with flavor and requires minimal cleanup.

Baked Rainbow Trout Fillet with asparagus, cherry tomatoes and zucchini baked all on one tray.

If you're looking for a quick and easy recipe that is also nutritious, gluten-free and low-carb, this Baked Rainbow Trout Fillet is a great option for getting a healthy meal on the table quickly.

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How to Cook Rainbow Trout Fillet and for How Long?
Ingredients Overview
Steps Overview
Serving Suggestions
Storage Instructions
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Baked Rainbow Trout Fillet Recipe

How to Cook Rainbow Trout Fillet and for How Long?

Cooking rainbow trout fillets in the oven is easy. Rainbow trout has a mild flavor so all you'll need to make this delicious dish are a few simple ingredients.

Here's an overview of the ingredients you'll need to make this light meal. Amounts are in the recipe card at the end of this post.

Ingredients Overview

Rainbow trout fillet: Rainbow Trout has a mild flavor and delicate texture.
Asparagus: Choosing thin asparagus will ensure they cook quickly and are ready at the same time as the trout.
Zucchini
Cherry or grape tomatoes
Lemon slices
Extra-virgin olive oil
Fresh herbs such as thyme and oregano: Dry can be substituted if fresh isn't available
Salt and freshly ground black pepper

Unbaked rainbow trout fillet on baking sheet with asparagus, cherry tomatoes and zucchini with fresh herbs.

Steps Overview

Start by preheating your oven.
If you are cooking the trout on its own, you can wrap it in foil or parchment paper to keep it moist. When baking it with vegetables, simply line a baking tray with aluminum foil or parchment paper for easy cleanup.
Since asparagus takes about 5 minutes longer to cook than the trout, start by preparing the asparagus first.
Place it on the baking sheet and bake for 5 minutes before adding the remaining vegetables and rainbow trout to the baking sheet. Return the tray back to the oven and continue baking for about 10 minutes, or until the trout is cooked through and the vegetables are tender.

Tip: To avoid overcooking the trout, check the fillets after 10 minutes of baking, especially if they are on the thinner and smaller side. The fish is ready when it flakes easily at the thickest part when tested with a fork. For a more accurate check, the internal temperature should reach 145°F.

Rainbow Trout Fillet with asparagus, cherry tomatoes and zucchini baked all on one tray.

Serving Suggestions

Options for side dishes that cook or can be prepared quickly include whole-wheat couscous, which actually takes less than ten minutes to cook. I like to sprinkle some chopped pistachios onto the couscous just before serving.

You can also serve it with a simple rice dish or a side of orzo tossed in a pre-made pesto.

My favorite salads to serve with this rainbow trout are:

And if you're watching your carb intake you can simply serve it with a veggie salad or steamed vegetables.

Storage Instructions

Store leftover baked trout and vegetables in an airtight container in the refrigerator for up to 3 to 4 days. Reheat gently in the oven or microwave until warmed through.

Enjoy!

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Baked rainbow trout fillet with veggies on baking sheet.

Baked Rainbow Trout Fillet Recipe

Author: Fida | Sweet and Savoury Pursuits

This Baked Rainbow Trout Fillet with a side of vegetables is a healthy, gluten-free and simple low-carb recipe that can be prepared and cooked in under 30 minutes!

4.52 from 25 votes

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Prep Time 12

Cook Time 15

Total Time 27

Course Main, Main Course

Cuisine American

Servings

Calories 298 kcal

Ingredients

1 bunch of pencil thin asparagus washed and tough ends trimmed
1 zucchini sliced into ½ rounds
15 cherry or grape tomatoes sliced half or 1 large tomato chopped into large dice
1 fresh rainbow trout fillet approximately 300g.
4 slices lemon
1 tsp. lemon zest
2 tsp. extra-virgin olive oil
A few sprigs of fresh herbs such as thyme and oregano or dry if fresh isn' available
Salt and freshly ground pepper

Instructions

Preheat oven to 425°F. Line a baking sheet with parchment paper or aluminum foil.
Start by washing and trimming the tough ends of the asparagus. Drizzle with about ½ tsp. of olive oil and sprinkle with a bit of salt and freshly ground pepper. Spread on the baking sheet and bake for 5 minutes.
Meanwhile wash and slice the tomatoes and zucchini, place in a bowl and toss with ½ tsp. of olive oil and a bit of salt and pepper.
Zest enough of a lemon to get about ½ tsp. of zest
Take the trout fillet and pat it dry with paper towels.
Drizzle with 1 tsp. of olive oil and sprinkle fish with salt, pepper, lemon zest and dry herbs (if using dry instead of fresh), gently rub the seasonings on the flesh of the fish.
Remove the baking sheet from the oven, stir the asparagus and push them to the sides, place the fish (skin side down) in the middle and the tomatoes and zucchini around the fish. Top the fish with the lemon slices.
Return the baking sheet to the oven and cook for another 10 minutes or until the fish flakes easily with a fork.
Serve.

Notes

To avoid overcooking the trout, check the fillets after 10 minutes of baking, especially if they are on the thin and smal side. The fish is ready when it flakes easily at the thickest part when tested with a fork. For a more accurate check, the internal temperature of trout should reach 145°F.
Leftovers should be stored in an airtight container and refrigerated for up to 3 to 4 days.

Nutrition

Calories: 298kcalCarbohydrates: 16gProtein: 36gFat: 10gSaturated Fat: 1gCholesterol: 88mgSodium: 72mgPotassium: 1597mgFiber: 5gSugar: 9gVitamin A: 2120IUVitamin C: 69.8mgCalcium: 169mgIron: 5.7mg

Keyword Baked Rainbow Trout Fillet, Baked Trout, Rainbow Trout, Rainbow Trout Fillet

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