Make this simple one-pan recipe for Baked Rainbow Trout Fillets with Roasted Broccoli for a healthy, light and delicious meal that can be ready in 30 minutes.Jump to Recipe Print Recipe
I’m really happy to be sharing this recipe for Baked Rainbow Trout Fillets with Roasted Broccoli with you today. The most popular recipe on this blog is this baked rainbow trout recipe I published last year. And I’m not at all surprised about it, the recipe is quick and easy to make, has simple ingredients, healthy and delicious!
When people see the pictures of that recipe on social media they often comment that the pictured fish is salmon, the pink flesh of rainbow trout can easily be mistaken for salmon, and though trout and salmon do belong to the same fish family, rainbow trout can vary in colour from ivory to pink. I find rainbow trout to be milder in flavour than salmon, but if you prefer salmon you can easily use it in place of rainbow trout in most recipes. Rainbow trout is high in protein and low in calories which makes it an ideal fish when looking for a quick and healthy meal. I like the convenience of rainbow trout fillets, purchasing them already filleted and depined (deboned) saves me time and makes it easier and safer when serving it to children.
How to bake rainbow trout fillets in the oven
Baking rainbow trout fillets in the oven is easy, some will wrap their fish in foil or parchment paper to keep the fish moist, but I find that as long as you don’t overcook it there is no need to wrap the fish. I always check my fillets at 10 minutes, especially if the fillets are on the thinner side. You can always add more baking time if you need to. To ensure the fish is cooked thoroughly just use a fork to flake the thickest part of it, if it flakes easily it’s cooked, if not, return it to the oven and bake for a couple minutes more before checking again.
One of the reasons I like rainbow trout so much is that its mild tasting nature makes it perfect for pairing with a variety of vegetables, herbs, spices and sauces. And for that reason, I’m always looking for different ways I can serve rainbow trout. One-pan meals which can be prepared and cooked in 30 minutes are great for weeknights and super busy weekends. Preparing this delicious and healthy one-pan recipe for Baked Rainbow Trout Fillets with Roasted Broccoli couldn’t be easier. Start by roasting the broccoli for about 10 minutes, then push the partially cooked broccoli to one side of the pan and add the seasoned trout fillets with a few fresh lemon slices and parsley sprigs.
Try it with tahini sauce!
While the fish is in the oven you can get the tahini sauce ready. All it takes is a few simple ingredients (tahini paste, garlic, lemon juice, water and salt) and a little bit of whisking (or you can use a blender) to get a silky tahini sauce. By the way, if you didn’t already know, tahini is a paste made from ground sesame seeds used in Middle Eastern cuisine. Tahini sauce can be served along side a variety of dishes such as shawarma, falafel, roasted vegetables and fish. You should be able to find jars of tahini in most large grocery stores. This recipe makes quite a bit of tahini sauce, so you can cut the amounts in half, but I like to make extra because I love this stuff and want to make sure I have enough! Plus any extra can be used as a dressing on salads.
I hope you give this Baked Rainbow Trout Fillets with Roasted Broccoli a try, it’s a favourite of mine and I think you’ll really enjoy it as well!
- 6 cups broccoli florets
- 2 tbsp olive oil
- salt and pepper to taste
- 2 garlic cloves medium
- 1/4 tsp. salt more to taste
- 3/4 cup tahini
- 1 juice from one fresh lemon
- 1/2 cup water
- 1 tbsp chopped fresh parsley (optional)
Rainbow Trout Fillets
- 2 rainbow trout fillets approx 250g. each
- olive oil
- salt and pepper to taste
- chili pepper flakes (optional) to taste
- 4 sprigs fresh parsley (optional)
Rainbow Trout Fillets
- Pat the rainbow trout fillets dry with paper towels. Rub the fillets with olive oil, sprinkle with salt and freshly ground pepper. Add chili flakes if desired. Set aside.
- Preheat oven to 425F. Place a rack in the middle of your oven.
- Rinse broccoli, drain from water. On baking sheet add the broccoli, olive oil, salt and freshly ground pepper. Toss the broccoli with the oil and the seasonings and spread out on baking sheet.
- Bake in the oven for 10 minutes. After 10 minutes of roasting, stir the broccoli and push it to one side leaving just enough space to add the trout fillets.
- Place the fillets on the baking pan and return to the oven. Cook for another 10 minutes before checking fillets for doneness. You can do this by using a fork or the tip of a knife to flake the thickest part of the fish, if it flakes easily, the fish is done, if not return to the oven for a couple more minutes before checking again.
- Start by making a garlic paste by crushing and mashing your garlic with a little bit of salt. If you don't own a mortar and pestle, you can also chop the garlic up really finely and then use the side of your knife blade to mash it and turn it into a paste.
- In a small bowl, combine the lemon juice, garlic paste and salt. Add the tahini paste and slowly add 1/2 cup of water, whisking until the sauce is well blended. Taste and adjust to your liking. If the sauce is too thick, you can add a teaspoon of water at a time until you have reached the desired consistency.
- If desired add the chopped parsley to the tahini sauce before serving.