• Skip to main content
  • Skip to primary sidebar
Julia's Album
menu icon
go to homepage
  • Cozy Meals
  • Chicken
  • Pasta
  • Side Dishes
  • Seafood
  • Recipe Index
  • About
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Cozy Meals
    • Chicken
    • Pasta
    • Side Dishes
    • Seafood
    • Recipe Index
    • About
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Baked Rainbow Trout with Lemon, Black Pepper, and Garlic

    Published: Nov 08, 2018 / 81 Comments

    16.0K shares
    • Facebook2.0K
    Recipe Print

    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
    4.91 from 128 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
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 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

    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.

    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
    Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!
    « Lemon Pepper Chicken with Creamy Garlic-Lemon Sauce
    Italian Osso Buco (Braised Veal Shanks) »
    16.0K shares
    • Facebook2.0K

    Please share your comment and Star Rating in the comments section below.

    I appreciate your feedback!

    Reader Interactions

    Comments

    1. Lori

      October 29, 2021 at 8:04 pm

      This is my first time leaving a recipe review, but this was AMAZING! I cut down on the olive oil a bit, but otherwise made it as written. So good; it will be made again and again! My husband couldn't stop raving about this, and it was so easy to make! I added baked potatoes, and he thought he was at a 4 star restaurant!

      Reply
      • Julia

        November 03, 2021 at 2:53 pm

        Lori, I am so happy you gave this recipe a try and enjoyed it! And, thank you for sharing your feedback and the 5-star review - I appreciate it! What a great idea to serve this with baked potatoes! 🙂

        Reply
    2. Carole

      October 28, 2021 at 6:00 pm

      Rainbow trout is not red; it is a white flesh fish.
      The fish in the picture here looks more like salmon....
      I did like the recipe for my trout, however...

      Reply
      • Julia

        November 03, 2021 at 3:05 pm

        Thanks for the feedback - and glad you liked the recipe! That's how my local store labeled this fish.

        Reply
      • David

        November 07, 2021 at 9:59 am

        Larger and slightly older rainbow trout will change from the white pale color of younger, often farm raised trout to the more orange color of fresh salmon. I am one hundred percent certain of my statement as I have fished for and caught rainbow trout for many years. This includes the two salmon colored trout that I will cook today which I caught yesterday.

        Reply
        • Julia

          November 10, 2021 at 8:32 pm

          David, I did not know that - thank you so much for sharing this interesting bit of information!

          Reply
    3. Claudia Towns

      October 27, 2021 at 4:06 pm

      I prefer rainbow trout over salmon and always come back to this recipe when making my rainbow trout!! Best recipe ever!!! My husband and I absolutely love it!

      Reply
      • Julia

        November 03, 2021 at 3:14 pm

        Claudia, thank you so much for such a positive and enthusiastic comment! 🙂 I love trout, too - what a great fish!

        Reply
    4. Aaron Wahl

      August 01, 2021 at 5:20 pm

      Julia I have just transcended the prison of my mortal flesh because of this recipe. It was so flavourful, AAAGHAGAHAGAGAH. I added rosemary and some potatoes. My familly and I loved it. Keep up the great work! 🙂

      Reply
      • Julia

        August 13, 2021 at 8:30 pm

        Aaron, so glad you and your family enjoyed this recipe! Thank you for stopping by and sharing such a positive comment! 🙂

        Reply
    5. Kemi

      July 21, 2021 at 10:09 pm

      This was an easy simple recipe for a quick dinner. Tastes amazing family loved it!

      Reply
      • Julia

        August 13, 2021 at 9:37 pm

        So glad you liked it! Thank you for the comment and 5 star review - I really appreciate it! 🙂

        Reply
    6. Kaybee

      June 28, 2021 at 8:29 pm

      This is ridiculously easy yet so so so flavorful! Thanks for sharing!

      Reply
      • Julia

        July 13, 2021 at 6:05 pm

        You are very welcome! Glad you enjoyed it!

        Reply
      • Kaybee

        March 02, 2022 at 8:41 pm

        It’s me again. Wanted to stop by and say how much we enjoy this recipe. We now ONLY eat rainbow trout. Bye bye salmon and non-rainbow trout
        Thank you again for the easiest, tastiest recipe!

        Reply
        • Julia

          March 22, 2022 at 12:36 am

          Kaybee, thank you so much for such a positive and generous comment! I so appreciate that you took the time to share this wonderful and super-positive feedback! 🙂

          Reply
    7. Annette

      June 12, 2021 at 8:50 pm

      Delicious and so very simple to make. I forgot we’d eaten the asparagus yesterday, so I substituted French green beans, cauliflower, broccoli and carrots. Worked fine. Thanks for providing a yummy, easy recipe.

      Reply
      • Julia

        July 13, 2021 at 6:49 pm

        Annette, I am glad you enjoyed this recipe. Love your side dishes!

        Reply
    8. Janet Vaughn

      May 22, 2021 at 10:49 am

      Could I use Brussel sprouts instead of asparagus?

      Reply
    9. Nate VanMackelberg

      May 06, 2021 at 3:39 am

      Just tried it with green beans and red bell peppers, tented tinfoil over top of the whole pan to lock in the moisture and trouts really moist turned out great,

      I'm just learning to cook in my 40's and love it, thank you for posting Julia! Nice and simple!

      Wish I could post a pic of it:)

      Reply
    10. Krystyna

      April 11, 2021 at 7:26 pm

      Made this without the asparagus, it was so good and easy. will definitely make again!

      Reply
    « Older Comments
    Newer Comments »

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    photo of the content-creator Julia from JuliasAlbum.com site - she is wearing a yellow sweater against the Autumn background.

    Hi, I'm Julia! Welcome to my recipe blog where I share easy-to-make weeknight dinners and other recipes using simple ingredients!

    I have made and tested all of the recipes presented on this site personally.

    I also personally do all of the writing and the original photography for JuliasAlbum.com. My recipes are everyday, familiar foods, cooked from scratch. I hope you enjoy them and let me know your feedback in the comments!

    More about me →

    Fall Favorites

    • Creamy Butternut Squash Gnocchi with Sausage, Thyme, and Sage
    • Stuffed Butternut Squash with Spinach, Bacon, and Cheese
    • Creamy Roasted Butternut Squash Pasta with Sausage and Spinach
    • Brussels Sprouts with Bacon, Pecans, and Cranberries

    JOIN ME ON SOCIAL MEDIA:

    • Facebook
    • Pinterest
    • Instagram

    Footer

    ↑ back to top

    Privacy and Disclosure

    • Privacy Policy
    • Disclaimer
    • Terms & Conditions

    About

    • About
    • Featured On
    • Contact Me

    Connect on Social Media

    • Pinterest
    • Facebook
    • Instagram

    Copyright © 2022 JuliasAlbum.com

    Site Design: Foodie Pro Theme by Feast Design Co.