Cod, salmon, tilapia, and halibut are some of the most popular fish recipes, but it’s nice to mix it up sometimes with other varieties. So, let me show you how to cook rainbow trout! This baked rainbow trout recipe is easy to prep, made with simple ingredients, and tastes delicious. Plus, these fish fillets are typically smaller than many other fish varieties, so they are preportioned for individual servings.
Baked Rainbow Trout Ingredients
This section explains how to choose the best ingredients for oven roasted rainbow trout, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
Rainbow Trout – Look for whole rainbow trout fillets that have been de-boned. They will probably be found in the freezer section of your grocery store. Most will have skin still on, which I highly recommend leaving on for flavor; after cooking, it’s up to you if you want to eat it or not. Just be sure the fish scales are removed. If you have time, bring the fish to room temperature before cooking.Olive Oil – Or avocado oil.Lemon Juice – Use fresh lemon juice for best flavor or bottled for convenience. Garlic – Use fresh garlic cloves for best flavor or jarred for convenience. You can also substitute 1/4 teaspoon of garlic powder.Herbs – Fresh parsley and fresh dill. Feel free to mix it up with any other fresh herbs you have, such as chives, thyme, or oregano.Spices – Paprika, sea salt, and black pepper.Lemon – Use thinly sliced lemon as an optional topping for fish.
How To Cook Rainbow Trout In The Oven
This section shows how to make baked rainbow trout with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
Mix seasoning. Whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika until thoroughly mixed.Season. Place trout on baking sheet lined with aluminum foil or parchment paper and use paper towels to pat the fish dry. Brush both sides of trout with the olive oil mixture. Season with salt and pepper. Leave fish skin side down and top with lemon slices if using.
Bake. Cook rainbow trout in the oven until the internal temperature reaches 135-140 degrees F (I recommend testing with a thermometer like this) or flakes easily with a fork.
If you’re new to rainbow trout recipes or this fish in general, here are answers to some common questions, so you can familiarize yourself with this fish.
What Is Rainbow Trout?
Rainbow trout is a coldwater fish in the same family as salmon. Unlike salmon, trout is smaller and lighter in flavor.
What Does Rainbow Trout Taste Like?
Rainbow trout is a very mild fish that some say is slightly nutty and slightly sweet. It’s not very fishy, so if you don’t like that flavor, you’ll probably like trout.
Is Rainbow Trout Healthy?
Yes, rainbow trout is good for you! It’s packed with protein, healthy omega-3 fatty acids, potassium, phosphorus, and vitamins B6 and B12 [*].
Storage Instructions
Store: Keep leftover fish in the fridge for 2-3 days.Reheat: Reheat fish in a 350 degree F oven, until warm. Be careful not to heat for too long, or it will be dry. Microwaving is not recommended as it will dry out the fish as well, but you can if you accept that risk.Freeze: Baked fish is best fresh, so if possible, freeze rainbow trout before cooking (and before seasoning; adding lemon juice will turn it into ceviche with long-term storage, even in the freezer). However, if you have leftover baked fish and want to freeze it, you can still do so for 2-3 months.
What To Serve With Rainbow Trout
All this delicious rainbow trout recipe needs is a simple salad or veggie side dish: If it fits your lifestyle, you can add a starchy side as well, such as simple rice or oven roasted potatoes. Either way, I highly recommend serving lemon butter sauce over your trout dinner!
More Easy Baked Fish Recipes
If you like this baked rainbow trout recipe, you may also like some of these other easy fish recipes: Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too – I’d love to see it!
