If you’re looking for an easy healthy dinner recipe that you can meal prep and that isn’t chicken – try this simple easy baked rainbow trout recipe! It’s so good and a very versatile healthy protein option for lunch or dinner.
I find rainbow trout to not taste fishy, but then again I like fish so I’m very much biased here. However, I know many people who don’t and enjoy this delicious fish.
So the way we’re going to make the easy baked rainbow trout is: rub the fillets with salt, pepper and olive oil, place them on a sheet pan and bake. Then once they’re out of the oven – brush with a garlic, olive oil and herb rub to make it simply irresistible. That’s basically the recipe, but let’s now get into the details.
What Do You Need
- rainbow trout fillets
- olive oil
- salt and pepper
- fresh herbs
- garlic
- if you want some lemon juice (I add very little of it)
- a baking pan or a baking sheet
- and parchment paper
- for meal prep – some containers to lock up that fish
How To Bake Rainbow Trout In The Oven
I always start by washing the fillets under water, so I recommend doing that before you place them onto the baking sheet.
Preheat oven to 1350F/70C.
Then place the rainbow trout fillets over a baking sheet lined with parchment paperand rub each fillet with salt, pepper and olive oil.
Bake covered (with foil or better with another pan of the same size) for 5 minutes at 350F/170C. Then uncover and bake for 6 minutes at 400F/200C, flipping once.
While the fish is baking, make a rub by combining very thinly chopped herbs of choice (I got basil – but parsley or dill would also be great here), crushed garlic, olive oil, a little bit of lemon juice and crushed red pepper (if you like spicy).
Once you get the fish out of the oven, drizzle some of this garlic herb rub over each fillet and spread it gently with a cooking brush.
How To Serve
Serve with a salad, tzatziki and maybe even mashed potatoes or bread.
Enjoy!
More Easy healthy Dinner Ideas
I hope you enjoy this easy baked rainbow trout recipe if you make it for dinner! For more easy healthy dinners, check out these:
Easy Baked Rainbow Trout
If you're looking for an easy healthy dinner recipe that you can meal prep and that isn't chicken - try this simple easy baked rainbow trout recipe! It's so good and very versatile.
Ingredients
- 4 rainbow trout fillets
- salt
- pepper
- olive oil
Herb Rub After Baking
- 2 garlic cloves, minced
- 2-3 tbsp olive oil
- 1/3 cup thinly chopped fresh basil (or other herbs)
- 1-2 tsp juice of lemon
- 1 tsp crushed red pepper (optional if you like a little spicy)
Instructions
- I always start by washing the fillets under water, so I recommend doing that before you place them onto the baking sheet.
- Preheat oven to 350F/180C.
- Then place the rainbow trout fillets over a baking sheet lined with parchment paper and rub each fillet with salt, pepper and olive oil.
- Bake covered (with foil or better with another pan of the same size) for 5 minutes at 350F/180C. Then uncover and bake for 6 minutes at 400F/200C, flipping once.
- While the fish is baking, make a rub by combining very thinly chopped herbs of choice (I got basil - but parsley or dill would also be great here), crushed garlic, olive oil, a little bit of lemon juice and crushed red pepper (if you like spicy).
- Once you get the fish out of the oven, drizzle some of this garlic herb rub over each fillet and spread it gently with a cooking brush.
- Enjoy with salad, potatoes and tzatziki!
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 340Total Fat 29gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 24gCholesterol 46mgSodium 190mgCarbohydrates 3gFiber 1gSugar 1gProtein 17g