Unbaked rainbow trout fillet on baking sheet with asparagus, cherry tomatoes and zucchini with fresh herbs.
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4.53 from 17 votes

Baked Rainbow Trout Fillet

A healthy and simple recipe for Baked Rainbow Trout Fillet that can be prepared and cooked in under 30 minutes!
Course Main, Main Course
Cuisine American
Keyword Baked Rainbow Trout Fillet, Baked Trout, Rainbow Trout
Prep Time 12 minutes
Cook Time 15 minutes
Total Time 27 minutes
Servings 2 -3
Calories 298kcal
Author Sweet and Savoury Pursuits

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

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 (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.

Nutrition

Calories: 298kcal | Carbohydrates: 16g | Protein: 36g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 88mg | Sodium: 72mg | Potassium: 1597mg | Fiber: 5g | Sugar: 9g | Vitamin A: 2120IU | Vitamin C: 69.8mg | Calcium: 169mg | Iron: 5.7mg