Baked trout at 350 fillets are delicious. Simple with salt, pepper and lemon slices makes a healthy dinner. Fresh pieces are best but Baking Frozen Fish in Oven is also possible.
Trout in the oven is a simple way of making a healthy meal that everyone will love. If you want to cook fish simple you just need a baking sheet with some olive oil or butter. An inexpensive seafood dish that will become a family favorite. (post may contain affiliate links present)
Baked Trout Recipe
Baked trout is a dish that not only appeals to seafood enthusiasts but also to those looking for a healthy and flavorful meal option. A freshwater fish known for its tender flesh and mild flavor, lends itself perfectly to baking. From its health benefits to delicious recipes that will elevate your tastebuds with our Salmon Dry Rub or just salt and pepper.
We have made this a number of different ways for cooking rainbow trout, sea or another variety. With light seasoning with no breading, coated with Italian breadcrumbs is here but you can also stuff with lemon and herbs if cooking a whole fish instead.
Ingredients
- 1 sea, brown or rainbow trout fillets
- 3 tbsp minced garlic
- Olive oil and salt to taste
- Pepper too if you like
- 1 tbsp butter sliced
- 1/2 lemon optional
- if you want a bit of heat you can use a sprinkle of chili flakes
Variations
- Top your fish with a mixture of parmesan and chopped hers, some add a bit of breadcrumbs too when making Herbed Crusted fish.
- Drizzle a lemon-butter sauce over the trout before baking for a zesty and indulgent twist.
- Sprinkle olives, tomatoes, and capers over the trout, and season with Mediterranean herbs for a taste of the Mediterranean coast.
You can experiment with various seasonings and toppings to create different flavors for your flesh or on the trout skin itself. If you like a sort of shake n’ bake consistency on the outside you can coat the outsides with some breadcrumbs, Italian style or Panko like our Oven Fried Fish. This is usually a kid favorite as it is a bit like homemade fish sticks but healthier for sure.
Health Benefits of Trout – These fillets are rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. It’s an excellent source of lean protein, making it a great choice for those looking to build and repair muscles. Packed with essential vitamins and minerals, including B vitamins, selenium, and phosphorus, you get them all in every bite.
How to Bake Rainbow Trout in the Oven
- Preheat the Oven to 350 is what I prefer though 375 degrees would work with a few less minutes.
- Season the Trout with olive oil and minced garlic. Season both the inside and outside with salt and pepper.
- Bake on a baking sheet lined with parchment paper until the flesh flakes easily with a fork.
- Serve with your favorite side dishes such as roasted vegetables or a light salad.
Above instructions would really work for most other fish varieties. With our Baked Salmon With Dry Rub I like to set the temp. a bit higher so the seasonings kinda’ brown and get just a bit crisp.
We have shared how to roast frozen broccoli in the oven too. This is a great one because you can use two shelves to make them both. Vegetables and fish make for a super healthy meal. Add a bit of parmesan on to your veggies at the end for the kiddos if they aren’t so sure about greens yet. 😉
Once baked, transfer to serving plates. Garnish with fresh herbs and a squeeze of fresh lemon juice if desired. Hate to waste food and wondering what you can do with the outer layer you likely didn’t consume? NO problem, slice skin into pieces and make Fish Skin Chips with them!
FAQ
Trout is typically cooked to an internal temperature of 145°F or 63°C. This temperature is recommended by the USDA and ensures that the fish is safe to eat while maintaining its moisture and flavor. Once there, the flesh should be opaque and easily flake with a fork, indicating that it’s fully cooked and moist.
Baked Trout Recipe
Equipment
- 1 baking sheet
Ingredients
- 1 filet trout, sliced in half with bones removed, skin-on
- 3 tbsp minced garlic
- 1.5 tbsp olive oil
- 1 tsp salt
- 1/2 tsp pepper
- 1 tbsp butter, sliced, optional
- 1/2 lemon, optional
Instructions
- Blot dry the fillets with paper towels. Preheat the oven to 350 degrees F. Brush olive oil on top and bottom. Set on baking sheet with skin side down.
- Sprinkle on salt and pepper as well as any other seasonings you'd like. Sprinkle and spread minced garlic on flesh side. Put a small pat of butter on the top of each piece, optional.
- Slice lemon and place on top of each piece too, optional. Bake in oven for 13-15 minutes or until flaky. Serve.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
👍😊💞🙏!!!!