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Baked Rainbow Trout Fillet

5 from 2 votes
This baked rainbow trout fillet recipe is quick, healthy, and full of flavor. With just a few simple ingredients you'll have a tender, flaky fish that's perfect for a weeknight dinner or a special meal. Great for fresh or frozen fillets and loved even by those who don’t usually like fish.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4
Course: Main Course
Calories: 176

Ingredients
  

  • 4 rainbow trout fillets about 5–6 oz each, skin-on
  • 3 cloves garlic minced
  • ½ tablespoon lemon zest
  • 1 teaspoon fresh thyme leaves finely chopped
  • 1 teaspoon fresh rosemary finely chopped
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • ¾ teaspoon coarse ground black pepper
  • 1 lemon thinly sliced
  • 4 tablespoons unsalted butter sliced

Directions
 

  1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper or spray with oil.
  2. In a small bowl, combine the minced garlic, lemon zest, chopped thyme leaves, and chopped rosemary. Mix to combine.
  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.
  4. 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.
  5. 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.
  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.

Nutrition

Serving: 1gCalories: 176kcalCarbohydrates: 4gProtein: 1gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gTrans Fat: 0.5gCholesterol: 31mgSodium: 584mgPotassium: 59mgFiber: 1gSugar: 1gVitamin A: 381IUVitamin C: 17mgCalcium: 19mgIron: 0.4mg

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