Baked Fresh Rainbow Trout

4.6
(121)

This rainbow trout recipe is very easy and tasty. One day, I came up with this recipe with the ingredients I had on hand, and my family loved it. It works with farmed or wild trout, takes very little time, and tastes lighter than ocean fish. I buy whole, gutted fish with heads and tails still on from the supermarket; make sure to choose very fresh trout. The key is to add water to the dish as instructed in the directions, which keeps the fish from drying out; add hot water as cold water can crack the baking dish. Serve with rice and veggies. It's light and delicious, but be careful of bones!

41
high angle looking at two rainbow trout garnished with lemon slices and stuffed with onions, in a baking dish
41
41
41
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
6
Cook Mode (Keep screen awake)

Ingredients

Original recipe (1X) yields 6 servings

  • 2 teaspoons olive oil, divided

  • 2 whole rainbow trout, gutted and cleaned, heads and tails still on

  • ¼ teaspoon dried dill weed

  • ¼ teaspoon dried thyme

  • salt to taste

  • ½ large onion, sliced

  • 2 thin slices lemon (Optional)

  • 2 tablespoons hot water

  • ground black pepper to taste

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with 1 teaspoon olive oil.

  2. Place trout in the prepared baking dish and coat with remaining olive oil. Gather the seasoning ingredients.

    Overhead shot of rainbow trout in a dish with ingredients on the side including sliced onion and lemon

    Dotdash Meredith Food Studios

  3. Season inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper on top. Place 1 lemon slice on each fish.

    Overhead shot of whole rainbow trout stuffed with onion slices and topped with lemon, in a glass baking dish

    Dotdash Meredith Food Studios

  4. Bake in the preheated oven for 10 minutes; add hot water to dish. Continue baking until fish flakes easily with a fork, about 10 minutes more.

    Overhead shot of baked whole rainbow trout in a baking dish, being flaked with a fork

    Dotdash Meredith Food Studios

  5. Serve hot and enjoy!

    high angle looking at two rainbow trout garnished with lemon slices and stuffed with onions, in a baking dish

    DOTDASH MEREDITH FOOD STUDIOS 

Cook’s Note

The dish will be more flavorful if you use mixed peppercorns instead of only black ones.

If you can't stand to look at fish heads, have the fishmonger remove them for you.

You can use leftovers to make a fish salad with mayonnaise and mustard.

305 home cooks made it!

Nutrition Facts (per serving)

373 Calories
15g Fat
2g Carbs
54g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 373
% Daily Value *
Total Fat 15g 20%
Saturated Fat 4g 20%
Cholesterol 163mg 54%
Sodium 159mg 7%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 1%
Total Sugars 1g
Protein 54g 108%
Vitamin C 8mg 8%
Calcium 209mg 16%
Iron 1mg 6%
Potassium 1079mg 23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.