Name: Baked Rainbow Trout Fillet
Prep time: 12 min
Cook time: 15 min
Total time: 27 min
Yield: 2 -3
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

Last Updated: February 21, 2019

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

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.

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

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!

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

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!

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