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Rainbow trout is a nutritious and delicious fish and cooking it couldn’t be easier. Here’s a healthy and simple recipe for Baked Rainbow Trout Fillet with a side of vegetables that can be prepared and cooked in under 30 minutes!
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Even though I love to cook and would be happy to spend all day in the kitchen, the reality is life’s too busy and that’s just not possible. I need delicious and healthy meal options that can be prepared in just about 30 minutes and seafood is a great option for getting nutritious meals on the table quickly.
Best Rainbow Trout Recipe
For example this Baked Rainbow Trout Fillet with a side of veggies is an easy recipe that can be quickly baked in the oven. This dish is healthy, light, flavourful and easy to make. What’s even better about this meal is that you can bake the fish and a side of vegetables all on the same baking tray in the oven. It’s perfect for those busy days when you don’t have much time to cook.
How to cook rainbow trout fillet and for how long?
Cooking rainbow trout fillets in the oven is easy. Start by preheating your oven to 425°F. If you are cooking the trout on its own, you can wrap it in foil or parchment paper to keep it moist. When cooking it with the vegetables, as I do in this recipe, all that you’ll need to do is line the baking tray with foil or parchment paper. I check my trout fillets at 10 minutes, especially if the fillets are thinner and on the small side, to make sure I don’t overcook them. You know the trout is properly cooked when the fish flakes easily at the thickest part of it (use a fork or knife to check). If the trout flakes easily it’s cooked, if not, return it to the oven and bake for a few more minutes before checking again.
What to serve with rainbow trout fillet?
For this recipe, I chose asparagus, cherry tomatoes and zucchini to bake with the rainbow trout fillet. The asparagus actually takes about 5 minutes longer to cook than the trout does, so when getting your meal ready start with the asparagus. Choosing pencil thin asparagus will ensure they cook quickly. Get the asparagus ready and bake them in the oven for 5 minutes before adding the rest of the vegetables and rainbow fish to the tray. Put the tray back in the oven and in just about 10 minutes you will have perfectly cooked trout and veggies!
More side options
Additional options for sides that cook or can be prepared quickly include whole wheat couscous — it takes less than ten minutes to cook, just follow the package directions. I like to sprinkle some chopped pistachios onto the couscous just before serving. You can also serve it with a small side of orzo tossed in a pre-made pesto. And if you’re watching your carb intake you can simply serve it with a salad or additional veggies. Enjoy!
If you make this recipe be sure to take a picture and share it with me on Instagram by tagging #sweetandsavourypursuits, I’d love to see your photos!
Ingredients
- 1 bunch of pencil thin asparagus washed and tough ends trimmed
- 1 zucchini sliced into 1/2 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 1/2 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 1/2 tsp. of olive oil and a bit of salt and pepper.
- Zest enough of a lemon to get about 1/2 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.
Nutrition
Noreen says
July 3, 2018 at 8:40 PMVery easy, very tasty!
Sweet and Savoury Pursuits says
July 4, 2018 at 6:51 PMSo glad you liked this recipe! Thanks so much for letting me know
Steve Horgan says
July 7, 2017 at 6:29 PMTrying this one tonight 😉
Sweet and Savoury Pursuits says
July 8, 2017 at 11:03 AMThat’s great Steve, hope you enjoyed it!
Erica says
September 11, 2016 at 6:14 PMGorgeous photos! I love how easy and tasty this looks
Sweet and Savoury Pursuits says
September 11, 2016 at 9:53 PMThank you Erica! This is definitely one of the easiest meals I make!
cookingwithshy says
June 6, 2016 at 4:14 AMHow colourful and beautiful is this!!!
Sweet and Savoury Pursuits says
June 6, 2016 at 10:08 AMThank you, I also love how colourful this dish turned out to be!
Karen says
June 2, 2016 at 7:07 AMNice fresh flavors and perfect for the rainbow trout.
Sweet and Savoury Pursuits says
June 5, 2016 at 6:58 PMThanks so much Karen!
Patty Nguyen says
June 1, 2016 at 1:14 AMSuch a bright and colorful dish. Everything looks so good!
Sweet and Savoury Pursuits says
June 1, 2016 at 1:15 PMThanks, I also love how colourful this dish turned out to be!
Alida @ Simply Delicious says
May 14, 2016 at 2:38 AMThat looks fantastic! Lovely photos!
Sweet and Savoury Pursuits says
May 14, 2016 at 10:52 AMThank you so much Alida!
Louise Crosby says
May 10, 2016 at 7:59 AMThanks for this recipe. I’m always looking for different ways to prepare trout, and this looks delicious.
Sweet and Savoury Pursuits says
May 12, 2016 at 11:08 AMThanks Louise!
HapaNomNom says
May 9, 2016 at 11:58 PMRainbow trout – rainbow dish! I just love all of the bright, vibrant colors! And I’m a big fan of trout – can’t go wrong with quick, easy, healthy, and delicious!
Sweet and Savoury Pursuits says
May 12, 2016 at 11:09 AMThanks Kathleen, you’re right it is a rainbow dish!
Nancy says
May 9, 2016 at 8:07 PMI almost purchased trout this last weekend, but I wasn’t quite sure how to prepare it…now I do! This looks fabulous and so pretty too! Beautiful presentation!
Sweet and Savoury Pursuits says
May 12, 2016 at 11:11 AMThanks Nancy! I find rainbow trout tastes very close to salmon, so I think that you can prepare it the same way you do salmon and get tasty results!
Amanda says
May 7, 2016 at 11:05 PMOh wow! This looks sooooo tasty!!! Nice job!
Sweet and Savoury Pursuits says
May 9, 2016 at 11:24 AMThanks Amanda. Hope our paths cross again soon!
thalia says
May 7, 2016 at 10:59 PMlove this baked trout, perfect for the season and the photos look so pretty.
Sweet and Savoury Pursuits says
May 9, 2016 at 11:22 AMThank you Thalia, fish is nice and light so it is perfect for warmer weather!
Keith @ How's it Lookin? says
May 7, 2016 at 10:31 PMLooks so good. I should start eating more seafood dishes, thanks for the idea
Sweet and Savoury Pursuits says
May 9, 2016 at 9:47 PMThanks!
apuginthekitchen says
May 7, 2016 at 6:22 PMI had no idea rainbow trout was similar in color to salmon. It looks delicious. I don’t think I’ve ever had it before.
Sweet and Savoury Pursuits says
May 7, 2016 at 9:39 PMYes it is similar in colour to salmon and I find that it taste similar as well. It’s widely available here, have you seen it in shops in your area?
apuginthekitchen says
May 7, 2016 at 10:10 PMNo I haven’t but then I haven’t really looked now I will. It’s a fresh water fish right?
Sweet and Savoury Pursuits says
May 9, 2016 at 11:19 AMFrom what I understand is that they spend some time in the ocean but they return to freshwater to spawn.
apuginthekitchen says
May 9, 2016 at 1:38 PMWow never knew.
Joe Wharton says
September 20, 2017 at 6:13 PMNever in salt water!! They are fresh water only. I live on the shoe of one of the best rainbow trout rivers…salmon can go to ocean and return to spawn..