Last Updated on September 19, 2020 by Sweet and Savoury Pursuits
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 for that. 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
This Baked Rainbow Trout Fillet with a side of veggies is an easy recipe that can be baked in the oven. This dish is healthy, light, flavourful and simple to make. What's even better about this meal is that you can cook the fish and a side of vegetables all on the same baking sheet in the oven. It's perfect for those 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 vegetables 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 (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.
What to Serve with Rainbow Trout Fillet?
In this recipe, I use 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. Prepare the asparagus 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. 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!
Baked Rainbow Trout Fillet
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.
Dan Bruneau says
My parchment paper box says that it is not safe to use parchment paper in oven over 425
Sweet and Savoury Pursuits says
Hello Dan,
The recipe suggests baking the fish at 425F so you should be fine with parchment paper but if this worries you, simply line the baking sheet with aluminum foil or rub a little bit of oil on your sheet so the fish doesn't stick.
Noreen says
Very easy, very tasty!
Sweet and Savoury Pursuits says
So glad you liked this recipe! Thanks so much for letting me know
Steve Horgan says
Trying this one tonight 😉
Sweet and Savoury Pursuits says
That's great Steve, hope you enjoyed it!
Erica says
Gorgeous photos! I love how easy and tasty this looks
Sweet and Savoury Pursuits says
Thank you Erica! This is definitely one of the easiest meals I make!
cookingwithshy says
How colourful and beautiful is this!!!
Sweet and Savoury Pursuits says
Thank you, I also love how colourful this dish turned out to be!
Karen says
Nice fresh flavors and perfect for the rainbow trout.
Sweet and Savoury Pursuits says
Thanks so much Karen!
Patty Nguyen says
Such a bright and colorful dish. Everything looks so good!
Sweet and Savoury Pursuits says
Thanks, I also love how colourful this dish turned out to be!
Alida @ Simply Delicious says
That looks fantastic! Lovely photos!
Sweet and Savoury Pursuits says
Thank you so much Alida!
Louise Crosby says
Thanks for this recipe. I'm always looking for different ways to prepare trout, and this looks delicious.
Sweet and Savoury Pursuits says
Thanks Louise!
HapaNomNom says
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!
Sweet and Savoury Pursuits says
Thanks Kathleen, you're right it is a rainbow dish!
Nancy says
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!
Sweet and Savoury Pursuits says
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!
Amanda says
Oh wow! This looks sooooo tasty!!! Nice job!
Sweet and Savoury Pursuits says
Thanks Amanda. Hope our paths cross again soon!
thalia says
love this baked trout, perfect for the season and the photos look so pretty.
Sweet and Savoury Pursuits says
Thank you Thalia, fish is nice and light so it is perfect for warmer weather!
Keith @ How's it Lookin? says
Looks so good. I should start eating more seafood dishes, thanks for the idea
Sweet and Savoury Pursuits says
Thanks!
apuginthekitchen says
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.
Sweet and Savoury Pursuits says
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?
apuginthekitchen says
No 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
From what I understand is that they spend some time in the ocean but they return to freshwater to spawn.
apuginthekitchen says
Wow never knew.
Joe Wharton says
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..