Rainbow trout is a nutritious and delicious fish and cooking it couldn't be easier. Here's a healthy and simple gluten-free and low-carb recipe for Baked Rainbow Trout Fillet with a side of vegetables that can be prepared and cooked in under 30 minutes!
If you're looking for quick and easy recipes that are also nutritious, this Baked Rainbow Trout Fillet is a great option for getting a healthy meal on the table quickly.
This simple fish recipe is baked in the oven with a side of veggies all on the same baking tray so it's perfect for those days when you need an easy dinner and don't have much time for cooking and clean-up.
This fresh trout dish is flavorful, healthy, light, low-carb and gluten-free.
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.
- Rainbow trout fillet
- Asparagus: Choosing pencil thin asparagus will ensure they cook quickly.
- 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
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 vegetables simply line the baking tray with aluminum foil or parchment paper.
The asparagus actually takes about 5 minutes longer to cook than the trout does, so when getting your meal ready start with the asparagus.
Prepare and bake the asparagus in the oven for 5 minutes before adding the rest of the vegetables and rainbow trout, placed skin side down on paper, to the baking sheet. Put the tray back in the oven and in just about 10 minutes you will have perfectly cooked trout and veggies!
To make sure I don't overcook the trout fillets, I like to check on them after 10 minutes of cooking time, especially if the fillets are thinner and on the small side.
You can tell if the trout is properly cooked when the fish flakes easily at the thickest part (use a fork or knife to check). If the trout doesn't flake easily, return it to the oven and bake for a few more minutes before checking again.
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.
Store any trout dinner leftovers in an airtight container and refrigerate for up to 4 days.
More Healthy Trout and Salmon Recipes
- Baked Rainbow Trout Fillets with Roasted Broccoli
- Pan Fried Rainbow Trout with Pineapple Salsa
- Pistachio Crusted Salmon
- Thai Baked Salmon with Cilantro-Chili Sauce
Baked Rainbow Trout Fillet
- 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
- 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.