Make this easy one-pan recipe for Rainbow Trout Fillets with Roasted Broccoli for a healthy, light and delicious gluten-free 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. One of the most popular recipes on this blog is this baked rainbow trout dish. Just like that trout fillet recipe, this one is also quick and easy to make, gluten-free, healthy, low-carb and really delicious!
Are Salmon and Rainbow Trout the Same?
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 time and makes it easier and safer when serving it to children.
How to Bake Trout Fillets in the Oven?
Baking rainbow trout fillets in the oven is easy. If you are worried about keeping the fish moist you could wrap it in foil or parchment paper, but as long as you don't forget to check on the fish there is no need for wrapping it.
I always set the oven timer on for 10 minutes, this way I don't forget to check the fillets. I find 10 minutes is often enough time, 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 2 to 3 minutes longer before checking again.
Using Frozen Fillets
If you are using frozen trout fillets to make this recipe you will need to thaw them overnight in the refrigerator before cooking them.
You could cook the fish from frozen but it will take longer to do so and I have not tried it to see if the timing works with the broccoli cooking along side it. if you do give it a try, let me know in the comments below please!
Pan Frying Trout
If you prefer to pan fry the trout, you can take a look at this Pan Fried Rainbow Trout recipe to see how you can do so. If you enjoy crispier skin on fish, pan frying the trout with its skin on will make it crispy.
What to Serve with Trout?
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. Some of my favourite vegetables to serve with rainbow trout are broccoli, cauliflower, asparagus and zucchini.
And for that reason, I'm always looking for different ways I can serve rainbow trout. One-pan meals that can be prepared and cooked in 30 minutes are great for weeknights and super busy weekends.
How to Make it
Preparing this mediterranean trout fillets recipe with roasted broccoli couldn't be easier.
For the Roasted Broccoli:
- Broccoli florets
- Olive oil
- Salt and pepper to taste
For the Rainbow Trout Fillets:
- Two rainbow trout fillets (approx 250g. each)
- Olive oil
- Salt and pepper
- Chili pepper flakes (optional)
- Fresh parsley (optional)
The seasoning for this rainbow trout recipe is simple. A little bit of olive oil, salt and pepper is all that's needed really. If you're not serving the fish with the tahini sauce then you could rub a bit of garlic (crushed into a paste) on the fillets.
To prepare the fish, pat the fillets dry with paper towels and rub the flesh with olive oil, add a sprinkle of salt and freshly ground pepper.
To prepare the broccoli, rinse it and drain it from water. On the 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 for 10 minutes, stir the broccoli and push it to one side of the pan. Add the seasoned trout fillets with a few fresh lemon slices and parsley sprigs (or thyme) next to the broccoli.
Cook until the trout fillets flakes easily with a fork, this will take approximately 10 minutes, depending on the thickness of the fillets. The broccoli and fish should be done at the same time.
How to Make Tahini Sauce
I like to serve this fish and broccoli dish with tahini sauce. But you can simply serve it with fresh lemon wedges.
While the fish is in the oven you can prepare the tahini sauce. All it takes are a few simple ingredients and a few minutes:
- tahini paste
- lemon juice
Combine the ingredients together in a bowl (if mixing by hand, you'll need to smash the garlic into a paste), in the food processor or blender and blend the ingredients to get a silky tahini sauce.
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 alongside a variety of dishes such as shawarma, falafel, roasted vegetables and fish. You should be able to find jars of tahini (which is naturally gluten-free) in most large grocery stores.
This recipe makes a lot of tahini sauce. You can cut the ingredient amounts in half if you prefer smaller amounts. I like to make extra because it can also be used as a dressing on salads.
I hope you give this broccoli fish bake a try, it's a favourite of mine and I hope you'll really enjoy it as well!
More Gluten-Free Recipes to Try
- Kafta Kebabs
- Pistachio Crusted Salmon
- Healthy Vegetable Frittata
- Gluten-Free Almond Flour Brownies
- Italian Amaretti Cookies
Baked Rainbow Trout Fillets with Roasted Broccoli
- 6 cups broccoli florets
- 2 tablespoon olive oil
- salt and pepper to taste
- 2 garlic cloves medium
- ¼ teaspoon salt more to taste
- ¾ cup tahini
- 1 juice from one fresh lemon
- ½ cup water
- 1 tablespoon 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.
- To ensure the fish is cooked thoroughly, 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.
This post was originally published in June 2017. It has been updated with additional text. The recipe remains unchanged.