Easy Herb-Roasted Rainbow Trout: A 30-Minute Gourmet Seafood Delight
Perfect Herb-Roasted Rainbow Trout with Lemon
There’s something truly special about preparing a rainbow trout for dinner. This delicate freshwater fish has a mild, slightly nutty flavor that makes it a perfect canvas for herbs and seasonings. Today I’m sharing my favorite way to prepare this beautiful fish – a simple, elegant herb-roasted version that lets the natural flavors shine.
Why You’ll Love This Rainbow Trout Recipe
This oven-baked trout recipe is perfect for both weeknight dinners and special occasions. The fresh herbs and bright lemon create a restaurant-quality dish that’s surprisingly simple to make. Best of all, it’s ready in just 30 minutes from start to finish!
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6
Health Benefits of Rainbow Trout
Rainbow trout is not just delicious, it’s also incredibly nutritious! This fish is:
- High in protein (54g per serving!)
- Rich in omega-3 fatty acids
- Low in carbohydrates
- A good source of vitamins B12 and D
- Packed with minerals like selenium and potassium
Ingredients for Perfect Rainbow Trout
- 2 whole rainbow trout (about 1 pound each), cleaned and gutted
- 2 tablespoons extra virgin olive oil, divided
- 2 lemons – one sliced thinly, one cut into wedges for serving
- 4 sprigs fresh dill
- 4 sprigs fresh thyme
- 4 cloves garlic, thinly sliced
- 1 small shallot, thinly sliced
- 1 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon paprika (optional, for color)
How to Make Herb-Roasted Rainbow Trout
- Preheat your oven to 400°F (200°C). Use 1 teaspoon of olive oil to grease a 9×13-inch baking dish.
- Rinse the trout inside and out under cold running water, then pat thoroughly dry with paper towels.
- Place the fish in the prepared baking dish and drizzle with the remaining olive oil, making sure to coat both sides.
- Season the cavity and exterior of each fish with salt, pepper, and paprika if using.
- Stuff each trout cavity with lemon slices, dill sprigs, thyme, garlic, and shallot, dividing the ingredients evenly between the fish.
- Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the internal temperature reaches 145°F (63°C).
- Let the fish rest for 5 minutes before serving with fresh lemon wedges.
Tips for Perfect Rainbow Trout Every Time
- Freshness matters: Look for clear eyes and firm flesh when selecting your trout.
- Don’t overcook: Fish continues cooking after you remove it from the oven, so take it out when it’s just barely done.
- Pat it dry: Removing excess moisture helps the fish roast rather than steam in the oven.
- Ask your fishmonger: Many stores will clean the fish for you if you ask!
Serving Suggestions for Your Rainbow Trout
This versatile fish pairs beautifully with so many sides! Some of my favorite combinations include:
- Roasted baby potatoes with rosemary
- Steamed asparagus drizzled with olive oil
- Wild rice pilaf with mushrooms
- Simple green salad with vinaigrette
- Crusty artisan bread for soaking up the delicious juices
Storing and Reheating Leftover Rainbow Trout
If you happen to have leftovers (which rarely happens in my house!), you can store cooked trout in an airtight container in the refrigerator for up to 2 days. For best results when reheating:
- Gently warm in a 275°F oven until just heated through
- Alternatively, enjoy cold flaked trout in salads or sandwiches
- Avoid microwaving, which can make the fish tough and rubbery
FAQs About Cooking Rainbow Trout
Can I use frozen rainbow trout?
Yes, but thaw it completely in the refrigerator overnight for best results. Pat it very dry before cooking, as frozen fish tends to release more moisture.
Can I use other herbs?
Absolutely! Rosemary, sage, or tarragon also work beautifully with rainbow trout.
Is this recipe keto-friendly?
With only 2g of carbohydrates per serving, this rainbow trout recipe is perfect for keto and low-carb diets.
Why Rainbow Trout Is the Perfect Weekend Dinner
Whether you’re an experienced cook or just starting out in the kitchen, this rainbow trout recipe offers the perfect balance of elegance and simplicity. The clean, delicate flavor of fresh trout paired with aromatic herbs and bright lemon creates a memorable meal that’s sure to impress. Next time you’re at the fish counter, pick up some beautiful rainbow trout and treat yourself to this delicious, nutritious dinner!
Nutrition Facts (per serving)
- 373 calories
- 15g fat
- 2g carbs
- 54g protein
Recipe adapted from: Allrecipes – Baked Fresh Rainbow Trout
Perfect Herb-Roasted Rainbow Trout with Lemon
Ingredients
Method
- Preheat your oven to 400°F (200°C). Use 1 teaspoon of olive oil to grease a 9x13-inch baking dish.
- Rinse the trout inside and out under cold running water, then pat thoroughly dry with paper towels.
- Place the fish in the prepared baking dish and drizzle with the remaining olive oil, making sure to coat both sides.
- Season the cavity and exterior of each fish with salt, pepper, and paprika if using.
- Stuff each trout cavity with lemon slices, dill sprigs, thyme, garlic, and shallot, dividing the ingredients evenly between the fish.
- Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the internal temperature reaches 145°F (63°C).
- Let the fish rest for 5 minutes before serving with fresh lemon wedges.
