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 that can be prepared and cooked in under 30 minutes!
Though I love cooking and baking and would be happy to spend all day in the kitchen, the reality is life is so busy and full that I need healthy meals options that I can prepare in just about 30 minutes. Seafood is actually a great option for getting nutritious meals ready in a hurry.
This baked rainbow trout fillet is perfect for those days when you need a meal that you can get done quickly. It’s delicious, light, flavourful and simple to make. What’s even better about this meal is that you can cook the fish and vegetables all on the same baking tray in the oven. This way there’s no need to spend a lot of time cleaning up after dinner.
I chose asparagus since it’s in season, with cherry tomatoes and zucchini to bake along with the rainbow trout fillet. The asparagus actually takes about 5 minutes longer to cook than the fish 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 ingredients to the tray. Put the tray back in the oven and in just about 10 minutes you will have perfectly cooked fish and veggies!
Did you know that couscous takes less than 10 minutes to cook? It’s makes a great side option, just follow the directions on the package. I served my baked rainbow trout fillet and vegetables over some whole wheat couscous with some finely chopped pistachios, but you can also serve it with wild (or any kind) of rice. Or if you’re watching your carb intake you can simply serve it with the veggies. Enjoy!
Looking for more delicious fish recipes? All four of these healthy fish recipes can be prepared quickly and easily:
Baked Rainbow Trout Fillets with Roasted Broccoli
Pan Fried Rainbow Trout with Pineapple Salsa
Thai Baked Salmon with Cilantro-Chili Sauce
Baked Rainbow Trout Fillet
Ingredients
- 1 bunch of pencil thin asparagus washed and tough ends trimmed
- 1 inch zucchini sliced into 1/2 rounds
- 15 in 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
- 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 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.
Trying this one tonight 😉
That’s great Steve, hope you enjoyed it!
Gorgeous photos! I love how easy and tasty this looks
Thank you Erica! This is definitely one of the easiest meals I make!
How colourful and beautiful is this!!!
Thank you, I also love how colourful this dish turned out to be!
Nice fresh flavors and perfect for the rainbow trout.
Thanks so much Karen!
Such a bright and colorful dish. Everything looks so good!
Thanks, I also love how colourful this dish turned out to be!
That looks fantastic! Lovely photos!
Thank you so much Alida!
Thanks for this recipe. I’m always looking for different ways to prepare trout, and this looks delicious.
Thanks Louise!
Rainbow 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!
Thanks Kathleen, you’re right it is a rainbow dish!
I 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!
Thanks 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!
Oh wow! This looks sooooo tasty!!! Nice job!
Thanks Amanda. Hope our paths cross again soon!
love this baked trout, perfect for the season and the photos look so pretty.
Thank you Thalia, fish is nice and light so it is perfect for warmer weather!
Looks so good. I should start eating more seafood dishes, thanks for the idea
Thanks!
I had no idea rainbow trout was similar in color to salmon. It looks delicious. I don’t think I’ve ever had it before.
Yes 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?
No I haven’t but then I haven’t really looked now I will. It’s a fresh water fish right?
From what I understand is that they spend some time in the ocean but they return to freshwater to spawn.
Wow never knew.
Never 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..