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Pasta Chicken

Baked Rainbow Trout with Lemon, Black Pepper, and Garlic

Published: Nov 08, 2018 | 23 Comments

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Lemon Pepper Garlic Rainbow Trout and Asparagus baked on a sheet pan in the oven. Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids. Easy and quick – only 30 minutes from start to finish!

rainbow trout recipe with asparagus on sheet pan

For this recipe, I used a single large rainbow trout fillet which made 2 generous servings. You can easily double this recipe by using 2 trout fillets.

Rainbow trout is such a tasty fish with a wonderful yet mild flavor – it doesn’t need much enhancing at all, which makes it a very easy fish to cook.  To bring out the best flavor out of trout, I used very basic ingredients: olive oil, salt and pepper, minced garlic, and fresh lemon slices. That’s it! That’s all you really need to make the best rainbow trout!

The fish is baked on a sheet pan together with asparagus. This recipe makes a complete meal: you get the dinner (trout) and the side dish (asparagus) done at the same time.

About trout

  • Trout is low carb and contains a good amount of protein. There are also health benefits to eating trout as it is packed with omega 3 fatty acids.
  • Asparagus has a low carb content and makes an excellent side dish for trout.
    Baked Rainbow Trout with Lemon, Pepper, and Garlic

What spices to use for cooking rainbow trout

There are lots of ways that you can enhance the flavor of trout with simple ingredients:

  • Use basic ingredients, such as salt and pepper, minced garlic, and lemon slices.
  • Dried and fresh herbs go great with rainbow trout. Use thyme, oregano, rosemary, parsley, or dill.
  • Use dry rubs for fish. You can buy excellent dry rubs made specifically for fish in various stores, or you can make your own. It’s easy to make your own dry rub for fish: combine small amounts of dried paprika, chili powder, ground ginger, cayenne pepper, garlic powder, salt & pepper, and dried herbs, such as oregano, parsley, cilantro, etc.

How to cook rainbow trout fillets in the oven

Rainbow trout fillets are usually quite large in size, which makes them well-suited for baking on a sheet pan in the oven!  Here is how to make baked rainbow trout:

  1. Preheat oven to 400 F.
  2. Line a rimmed small baking sheet (I used half sheet) with parchment paper.
  3. Place trout fillet skin side down in center of the baking sheet. Brush 1.5 tablespoons of olive oil over the top of the trout.
  4. Sprinkle salt and cracked black pepper over the trout.
  5. Spread minced garlic over the trout fillet.
  6. Top trout with lemon slices.
  7. Bake for about 15 minutes at 400 F in the preheated oven until the trout fillet is cooked through.

Step-by-step photos for cooking the rainbow trout:

Place the trout fillet skin side down and asparagus on a parchment paper lined sheet pan:
rainbow trout fillet skin side down and asparagus on parchment paper lined sheet pan

Spread olive oil over the trout and the asparagus.  Sprinkle the fish and the vegetables with salt and black pepper. Add minced fresh garlic on top.
salt and pepper and minced garlic sprinkled over the rainbow trout fillet and asparagus on sheet pan

Add thinly sliced lemon.
lemon slices on top of rainbow trout fillet with asparagus on sheet pan

Bake in the preheated oven at 400 F for about 15 minutes.
baked rainbow trout and asparagus with lemon on parchment paper lined sheet pan

Remove lemon slices before serving, if you like.
cooked rainbow trout with asparagus on parchment paper lined sheet pan

What to serve with rainbow trout:

  • Oven-roasted vegetables, such as asparagus, sliced bell peppers, red onions.
  • Grilled vegetables, such as squash, zucchini, red onions, asparagus, or bell peppers.
  • Potatoes. Serve mashed potatoes or oven-baked potatoes roasted with herbs and garlic in olive oil.
  • Fresh green salad. Make a simple green salad by tossing together spinach, or arugula, or mixed salad greens with a small amount of olive oil and a splash of balsamic vinegar. Top the salad with shredded Parmesan cheese and a handful of nuts, such as cashew nuts, pine nuts, or toasted slivered almonds.
  • Rice.  Jasmine rice is an excellent side dish choice for trout fish.  For more flavor, serve wild rice or flavored rice.

Baked Rainbow Trout with Lemon, Pepper, and Garlic

Other trout recipes

These 2 recipes feature pan-fried trout cooked in a large skillet on a stovetop:

  • Trout Recipe with Garlic Lemon Butter Herb Sauce – pan-fried trout made with Italian herb seasoning, chopped fresh parsley, and garlic butter sauce.
  • Steelhead Trout with Garlic Butter Lemon Caper Sauce – healthy and low-carb dinner rich in lean protein and omega-3 fatty acids.

Side dishes to serve with rainbow trout

Fresh, colorful, Mediterranean-style salads are a way to go with trout:

  • Tomato Cucumber Avocado Salad with Basil Pesto
  • Tomato Basil Avocado Mozzarella Salad with Balsamic Dressing

You can also serve plain rice or flavored rice as a side dish.  Make your own flavored rice:

  • Cilantro Lime Black Bean Rice
  • Sun-Dried Tomato and Basil Rice
5 from 17 votes
Baked Rainbow Trout with Lemon, Pepper, and Garlic-10
Print
Baked Rainbow Trout with Lemon, Pepper, and Garlic
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
 

Sheet-Pan Baked Rainbow Trout and Asparagus.  Trout is flavored with olive oil, salt and cracked black pepper, freshly minced garlic and fresh lemon.  Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids.  Easy and quick dinner - only 30 minutes from start to finish!

Course: Main Course
Cuisine: Mediterranean
Servings: 2 people
Calories: 521 kcal
Author: Julia
Ingredients
  • 1 pound rainbow trout
  • 1 pound asparagus
  • 3 tablespoons olive oil
  • 5 cloves garlic , minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper , cracked
  • 1/2 lemon , sliced
Instructions
  1. Preheat oven to 400 F.
  2. Line a rimmed small baking sheet (I used half sheet) with parchment paper.
  3. Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout. 

  4. Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan. 

  5. Sprinkle the trout and the asparagus with salt and pepper. Add minced garlic on top of the trout fillet and asparagus.  Top with lemon slices.

  6. Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
  7. Remove from the oven. Remove lemon slices from the trout before serving.

Nutrition Facts
Baked Rainbow Trout with Lemon, Pepper, and Garlic
Amount Per Serving
Calories 521 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 4g25%
Cholesterol 133mg44%
Sodium 658mg29%
Potassium 1616mg46%
Carbohydrates 14g5%
Fiber 5g21%
Sugar 5g6%
Protein 52g104%
Vitamin A 1855IU37%
Vitamin C 34.8mg42%
Calcium 227mg23%
Iron 6.8mg38%
* Percent Daily Values are based on a 2000 calorie diet.

Filed Under: Asparagus, Dinner, Gluten Free, Healthy, Recipe, Seafood recipes, Vegetables Published: Nov 08, 2018 23 Comments

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Reader Interactions

Comments

  1. DP

    Jan 27, 2021 at 8:07 am

    My husband likes spices and instead of using the chili powder, ground ginger, cayenne pepper I used a product called Crazy Cajun Seasoning plus other herbs. Follow the recipe, the trout and asparagus turn out delicious.

    Reply
  2. Byron

    Dec 31, 2020 at 7:47 pm

    I have a 1/2 pound rainbow trout fillet, would I need to reduce the cook time? Looks delicious. Thank you!

    Reply
  3. Emily

    Nov 12, 2020 at 5:00 pm

    Asparagus takes longer than 15 minutes to cook.

    Reply
    • Patrick

      Jan 23, 2021 at 9:22 am

      At 400 degrees? You must have some giant asparagus. That should be plenty of time.

      Reply
  4. Frank Blackfire

    Aug 25, 2020 at 7:41 pm

    Love this site and LOVE that trout recipe. Simple, easy, and delicious!

    Reply
  5. Connie Courtney

    Jul 26, 2020 at 1:38 pm

    Great recipe! This is now my go-to when I make trout. Simple, healthy and delicious !

    Reply
  6. Dora

    Jun 28, 2020 at 9:57 pm

    Very good. Simple recipe. My family enjoyed it. Thank you very much

    Reply
  7. Kathy Hazlett

    Jun 21, 2020 at 2:53 pm

    I’ve eaten a lot of trout over the years most of which were fresh caught out of Rocky Mountain streams by my father. Your recipe is superb! It will become my go-to way to make it on a regular basis for my husband and I. Delicious!! I will also use it as a meal for company. because it’s impressive! ~thank you so much~

    Reply
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