Baked Rainbow Trout Fillet
If you’re looking for how to cook rainbow trout fillets, you’re in the right place. It’s simple, flavorful, and comes together in under 30 minutes. Whether you’re working with a fresh catch or a store-bought fish, this recipe will help you get perfectly flaky, tender trout every single time.
There’s nothing quite like trout fishing in the mountains. Fresh air, cold streams, and the joy of watching my family reel in one fish after another. We spend many weekends in the Smoky Mountains, and by the end of the day, our cooler is often full of fresh rainbow trout.
Over the years, I’ve worked on perfecting my method for how to bake rainbow trout fillets, and this recipe has become one of my favorite ways to enjoy our catch. It’s simple enough for a weeknight dinner, yet elegant enough to serve to guests.
Why You’ll Love this Recipe
- Simple Ingredients- You’ll only need a few ingredients: fresh herbs, lemon, and a little butter or olive oil. The result is tender, flaky fish that practically melts in your mouth.
- Fast Cooking Time- From start to finish, you’ll be able to have dinner on the table in just 30 minutes.
- Family Friendly- Trout has a very mild fish flavor. Those who typically shy away from fish, typically find that they can enjoy trout.
- Versatile & Convenient- Whether it’s your latest catch or a fillet from the freezer aisle, this recipe adapts with ease.
These trout fillets pair beautifully with long-grain wild rice and roasted asparagus. I’ve also paired it with my butternut squash mac-and-cheese, which is the side dish my kids prefer.
If you love simple and nutritious meals like this one, check out my venison sloppy joes, taco stuffed bell peppers, and my creamy mushroom chicken and rice.
Ingredients
The full ingredient list is in the recipe card below, but here is what you’ll need:
Trout- Rainbow Trout is mild and delicate. It has a light, and slightly nutty flavor. It’s not very “fishy” at all, which makes it a great option for those that are new to cooking or eating fish. Rainbow trout fillets are thin and cook quickly, making them perfect for quick and easy weeknight meals.
Garlic- When it comes to garlic, I always use fresh cloves instead of the kind that comes pre-minced in a jar. If you do choose to use jar garlic, you’ll need 3 teaspoons.
Lemon- One medium sized lemon is all you’ll need for this recipe.You’ll start by zesting it for the herb seasoning, and then slicing it into eight slices, to top the fillets just before baking.
Fresh Herbs- You will need fresh rosemary and thyme. Fresh herbs complement this rainbow trout recipe well, but you can use dried herbs if you would like.
Oil- I use olive oil, but any neutral flavor oil will work just fine! Avocado oil is another great choice.
Salt- I use fine sea salt, but you could use table salt as well.
Pepper- I like to use coarse ground black pepper for this recipe; you can also use finely ground black pepper. Instead of ¾ teaspoon of coarse ground, use ½ teaspoon.
Butter- I used unsalted butter, but you can use salted butter if you prefer. However, you may want to lessen the amount of salt you season the fillets with if you do.
Tools & Equipment
- Baking Sheet- You’ll need a half-sheet size pan to comfortably fit four, 5-6 oz. rainbow trout fillets.
- Parchment Paper or Cooking Spray- I prefer to use parchment paper for easy clean up, but you can use cooking spray as well to grease the baking sheet.
- Mixing Bowl– for mix the herbs and garlic.
- Garlic Press– I like to use a garlic press, but you could finely mince your garlic with a knife.
- Knife and Cutting Board– for chopping herbs, and garlic if you don’t have a garlic press.
- Citrus Zester– to finely zest the lemon.
- Measuring Spoons– to measure out the herbs and spices.
- Pastry Brush– to brush the oil onto the trout fillets.
- Meat Thermometer– to check for proper cooking temperatures.
How to Cook Rainbow Trout Fillets
Step 1:
Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or spray with oil.
Step 2:
In a small bowl, combine the minced garlic, lemon zest, chopped thyme leaves, and chopped rosemary. Mix to combine.
Step 3:
Using paper towels, gently pat the trout fillets dry to remove excess moisture. Arrange the fillets on the prepared baking sheet, skin side down. Using a pastry brush, brush olive oil over the flesh side of the trout fillets. Season each fillet with the sea salt and coarse ground black pepper.
Step 4:
Spoon the garlic, lemon, and herb mixture evenly over each fillet and spread it out to coat the surface.
Step 5:
Top with two lemon slices per fillet and 1 tablespoon of the sliced butter.
Step 6:
Bake for 12-15 minutes, until the internal temperature of the trout is 145 degrees F. Thicker fillets may need closer to 17 minutes until they’re cooked through.
How to Store a Baked Rainbow Trout Fillet
Let the trout cool completely, and store in an airtight container in the refrigerator for up to 3 days.
To freeze, allow to cool completely and wrap each portion tightly with either plastic wrap or foil. Then, place it in a freezer bag. Label and keep in the freezer for up to 2 months, for best texture.
F.A.Q’S
Can I use frozen rainbow trout?
Yes! Just make sure to thaw it before cooking and make sure that you dry it well to prevent any excess moisture.
How do I know when my baked rainbow trout fillet is done baking?
The fillets should flake easily with a fork and be opaque throughout, as well as have an internal temperature of 145 degrees F.
Do I need to remove the skin before baking?
No, the skin helps to hold the fish together. It’s much easier to peel off after cooking anyway!
How do I keep the trout moist and not dry out?
You want to make sure not to overbake it! The added lemon slices and pads of butter helps to retain and add some moisture as well. You can also cover with foil for part of the baking time if you wish, however, I don’t find that necessary with a thin fleshed fish like rainbow trout. It does cook quickly, so my best tip for not over cooking is to check the internal temperature and not overcook.
Baked Rainbow Trout Fillet
Ingredients
Directions
- Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or spray with oil.
- In a small bowl, combine the minced garlic, lemon zest, chopped thyme leaves, and chopped rosemary. Mix to combine.
- Using paper towels, gently pat the trout fillets dry to remove excess moisture. Arrange the fillets on the prepared baking sheet, skin side down.
- With a pastry brush, brush olive oil over the flesh side of the trout fillets. Season each fillet with the sea salt and coarse ground black pepper.
- Spoon the garlic, lemon, and herb mixture evenly over each fillet and spread it out to coat the surface. Top with two lemon slices per fillet and 1 tablespoon of the butter.
- Bake for 12-15 minutes, until the internal temperature of the trout is 145 degrees F. Thicker fillets may need closer to 17 minutes until they’re cooked through.
Yum! This is a perfect summer dinner recipe. Delish!
This baked rainbow trout fillet looks perfectly flaky and flavorful! Such a simple yet elegant way to enjoy fresh fish, I’m definitely adding this to my weeknight dinner rotation.
I love white fish, but have never tried trout! Now I’ll need to! Thanks for sharing! This looks delicious!