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    Baked Rainbow Trout with Lemon, Black Pepper, and Garlic

    By Julia | Updated: Aug 24, 2021 | Published: Nov 08, 2018 | 115 Comments

    18.5K shares
    • Facebook2.0K
    Jump to Recipe Print SaveSaved!
    This post may contain affiliate links. For more information, please see our affiliate policy.

    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
    Baked Rainbow Trout with Lemon, Pepper, and Garlic-10
    4.80 from 226 votes

    Baked Rainbow Trout with Lemon, Pepper, and Garlic

    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!
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Main Course
    Cuisine Mediterranean
    Servings 2 people
    Calories per serving 521 kcal
    Author: Julia

    Ingredients

    • 1 pound rainbow trout
    • 1 pound asparagus
    • 3 tablespoons olive oil
    • 5 cloves garlic , minced
    • ½ teaspoon salt
    • ½ teaspoon black pepper , cracked
    • ½ lemon , sliced
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    Instructions 

    • Preheat oven to 400 F.
    • Line a rimmed small baking sheet (I used half sheet) with parchment paper.
    • Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout. 
    • Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan. 
    • 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.
    • Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
    • Remove from the oven. Remove lemon slices from the trout before serving.

    Nutrition

    Nutrition Information
    Baked Rainbow Trout with Lemon, Pepper, and Garlic
    Amount per Serving
    Calories
    521
    % Daily Value*
    Fat
     
    29
    g
    45
    %
    Saturated Fat
     
    4
    g
    25
    %
    Cholesterol
     
    133
    mg
    44
    %
    Sodium
     
    658
    mg
    29
    %
    Potassium
     
    1616
    mg
    46
    %
    Carbohydrates
     
    14
    g
    5
    %
    Fiber
     
    5
    g
    21
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    52
    g
    104
    %
    Vitamin A
     
    1855
    IU
    37
    %
    Vitamin C
     
    34.8
    mg
    42
    %
    Calcium
     
    227
    mg
    23
    %
    Iron
     
    6.8
    mg
    38
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition Disclaimer:

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

    Keyword rainbow trout recipe, baked rainbow trout
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    18.5K shares
    • Facebook2.0K

    Reader Interactions

    Comments

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      Recipe Rating




    1. Tina

      April 24, 2023 at 8:13 pm

      I loved it! Great flavor. Will definitely use your recipe again

      Reply
      • Julia

        June 07, 2023 at 9:31 pm

        Tina, I love reading comments like this! 🙂

        Reply
    2. Paula

      February 26, 2023 at 6:30 pm

      This recipe is Simple, tasty and a prefect meal . Have made this twice now and won’t change anything except and other veggies. I try it with broccoli it was prefect.

      Reply
      • Julia

        March 18, 2023 at 8:23 pm

        Paula, your comment really made my day! ❤️ Thank you for taking the time to share this wonderful feedback!

        Reply
    3. Carla @ Foodie Digital

      February 01, 2023 at 11:03 pm

      Oh yum, the ingredients are so simple and yet so impressive. The parchment paper made cleanup a snap on a busy weeknight. I combined the leftovers with mayo and red onion and lettuce for a quick sandwich at lunchtime today!

      Reply
      • Julia

        February 13, 2023 at 7:35 pm

        Carla, I love what you did with leftovers - sounds so good! 🙂 Thank you for taking the time to share this wonderful feedback and 5-star review.

        Reply
    4. Spencer S.

      November 06, 2022 at 1:57 pm

      fantastic recipe. I am just trying to get into fish (have never been a fan) but this recipe was delicious! thank you for sharing

      Reply
      • Julia

        November 07, 2022 at 2:18 am

        Spencer, you're very welcome! I am so glad this recipe helped you like the fish. Fish is so good for you (in moderate amounts, just like everything). No reason to miss out on this nutritious and delicious protein!

        Reply
      • Lisa

        December 07, 2022 at 7:16 pm

        Just made this recipe for dinner! It was simple a delicious. Will make it my go to, especially since my husband needs meals with protein.
        Thanks and Bon Appetit

        Reply
        • Julia

          December 07, 2022 at 9:33 pm

          Lisa, this is a great recipe if you want to incorporate more protein in your recipe rotation! I am glad you you goth loved it - thank you for the comment! 🙂

          Reply
        • Princess

          December 13, 2022 at 6:27 pm

          Can I replace with salmon?

          Reply
          • Julia

            December 23, 2022 at 3:45 pm

            Yes, you can use salmon instead of trout!

            Reply
    5. Pascale

      August 30, 2022 at 8:44 pm

      This was my first time making rainbow trout. The taste is so very similar to salmon and this recipe is easy, healthy and so tasty. I am bookmarking for future reference!

      Reply
      • Julia

        September 01, 2022 at 4:21 pm

        Pascale, I am really flattered you've bookmarked this recipe for future use. And, I am glad you enjoyed this recipe and found it comment-worthy! 🙂

        Reply
    6. Libby Gillman

      August 21, 2022 at 3:09 pm

      Julia, I made this recipe using steelhead trout which I purchased at Costco. My dinner party guests all loved it and asked for the recipe. Its so simple and delicious and best of all, healthy eating. I made sweet potato fries to go along with the fish and asparagus. It was a hit! Many thanks.

      Reply
      • Julia

        August 22, 2022 at 11:47 am

        Libby, I am so glad you enjoyed this recipe! Thank you for taking the time to share such a positive comment!

        Reply
    7. Mike

      August 08, 2022 at 10:09 am

      Excellent and very simple! My wife who is not a trout eater was very impressed!

      Reply
      • Julia

        August 22, 2022 at 3:26 pm

        Mike, I am super flattered by your comment. Thank you for taking the time to leave a positive review! 🙂

        Reply
    8. Sandra

      July 10, 2022 at 6:35 pm

      I've made this recipe several times, sometimes with asparagus and sometimes with zucchini. The recipe is easy, quick, and very tasty. Definitely two thumbs up!

      Reply
      • Julia

        August 22, 2022 at 6:24 pm

        Sandra, your comment made my day! 🙂 Love that you made this with asparagus and zucchini!

        Reply
    9. Kathy K

      June 11, 2022 at 6:09 pm

      Thanks. Followed recipe after finding great looking fillets at the grocery store for the first time.
      Fresco!
      Tasted great , delicious.
      Thanks for the info, normally I overcook.

      Reply
      • Julia

        August 22, 2022 at 8:45 pm

        Kathy, I am so glad you found this recipe helpful and that the fish came out tasty! I appreciate your positive comment and the 5-star review! 🙂

        Reply
    10. monty

      May 13, 2022 at 9:57 pm

      What a fabulous recipe. THANK YOU

      Reply
      • Julia

        August 22, 2022 at 10:37 pm

        Glad you liked it! And, thank you for the 5-star rating! 🙂

        Reply
    11. Mario

      March 30, 2022 at 12:46 pm

      This recepie is the best. Thanks

      Reply
      • Julia

        April 24, 2022 at 10:38 pm

        Thank you! 🙂

        Reply
    12. Alex

      March 06, 2022 at 9:12 pm

      Really good

      Reply
      • Julia

        March 22, 2022 at 12:11 am

        Glad you enjoyed the recipe!

        Reply
    13. Lesli

      February 24, 2022 at 4:59 am

      Love this simple, delicious recipe, made even easier (and still delicious) by subbing lightly sprinkled garlic powder instead of fresh when I’m tired or in a hurry. I cooked oven roasted potatoes in a separate pan at same temperature about 30 minutes before adding the pan of fish to the oven for the additional 15 minutes. Haven’t tried with asparagus yet, but looking forward to it. Thanks for sharing this recipe!

      Reply
      • Julia

        March 22, 2022 at 1:41 am

        Lesli, you are very welcome! Love that you serve this with oven-roasted potatoes - that sounds so good! Thank you for taking the time to share such a positive comment and the 5-star rating! 🙂

        Reply
    14. Linda

      February 22, 2022 at 9:13 pm

      I made this tonight for the first time. I used garlic powder instead of fresh garlic and it was delicious! Very light meal and extremely easy and quick to make.

      Reply
      • Julia

        March 22, 2022 at 1:45 am

        Linda, I am glad garlic powder added good flavor! Thank you for the comment and the 5-star review! 🙂

        Reply
    15. Teresa kneller

      January 01, 2022 at 4:48 am

      Tried recipe for first time, with family and friends, we all enjoyed it, however I think you should mention that a combination of garlic and lemons turn the trout blue, which at first looked like mould. Embarrassing until I looked on the internet and found this is a normal type of reaction and harmless.

      Reply
      • Julia

        February 11, 2022 at 11:51 pm

        Thank you, Teresa, for such a helpful and insightful comment. It will be helpful to me and other readers.

        Reply
        • Linda

          February 22, 2022 at 9:11 pm

          I made this tonight for the first time. I used garlic powder instead of fresh garlic and it was delicious! Very light meal and extremely easy and quick to make.

          Reply
          • Julia

            March 22, 2022 at 1:45 am

            Linda, thank you so much for taking the time to write this comment and provide a 5-star rating - I really appreciate it! 🙂

            Reply
        • Apurva

          May 21, 2022 at 7:57 pm

          My wife and I generally aren't fond of seafood but this dish was fantastic!! So easy and more importantly, super delicious! Thanks so much for sharing!

          Reply
          • Julia

            August 22, 2022 at 10:12 pm

            Apurva, I am so glad you tried this recipe and glad you took the time to share such a wonderful and kind comment! It means a lot to me! 🙂

            Reply
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    Julia is the author of JuliasAlbum.com (a food blog focused on easy dinner recipes, pasta dishes, salads made with seasonal ingredients). In this photo, Julia is pictured wearing a yellow sweater against an Autumn background.

    Hi, I'm Julia!

    I am a full-time food blogger living in beautiful Colorado. I focus primarily on savory recipes (protein-based & fiber-rich main dishes, pasta, salads) using fresh & seasonal ingredients. A food blogger since 2012, I help home cooks create well-balanced and visually appealing dinners (many of which are 30-minute ONE-PAN meals). Find out more about me and my cooking philosophy. 

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