This simple baked rainbow trout recipe is quick, flavorful and delicious! It is roasted with lemons, lemon zest and capers.
Baked rainbow trout
If you're in Aldi, you need to pick up a package of their rainbow trout. It's delicious, seasoned with lemon and capers and baked. I served it with an arugula salad, but roasted asparagus or sautéed green beans would also be great! Rainbow trout is similar in taste, color and texture to salmon, and you can use salmon instead if that's all you can find. Read on to see how to make this healthy rainbow trout recipe.
Why you'll love this rainbow trout recipe
- Delicious and tasty: Simple ingredients, like lemon, capers and shallots, transform rainbow trout into a flavor-packed meal.
- Greet: Rainbow trout is a protein-rich fish rich in omega-3 fatty acids.
- Anti-inflammatory: Made with food ingredients that reduce inflammation such as fish, olive oil and lemon.
- Easy: This dish looks inviting but is quite simple to prepare. It's perfect for weeknight dinners and special occasions.
- Great for many dietary restrictions: Suitable for the Mediterranean diet, Easter friendly, Whole30, anti-inflammatory, gluten-free and dairy-free.
Ingredients for rainbow trout
- Rainbow trout: I found my rainbow trout fillets at Aldi, but you should be able to find them at other supermarkets or at the fish market.
- Olive oil: Spread the olive oil over the fish so the seasoning sticks.
- Salt and Black Pepper: I keep it simple and season the trout with salt and pepper.
- Aromatics: Mince 3 cloves of garlic and mince the chives or shallots.
- Capers: Crush the capers to release their salty and spicy flavor.
- Lemon: Squeeze half of a lemon and cut the other half into 4 pieces for a bright citrus flavor. I also like to serve the trout with lemon wedges and squeeze the juice over the fish.
How to cook rainbow trout
- Preparation: Preheat oven to 400°F. Cut fish into 2 pieces and arrange on a small baking sheet.
- Season the trout: Drizzle the olive oil over the fish and season with salt, pepper and lemon zest.
- Cover the fish with shallots (or chives), garlic, capers, lemon zest and lemon slices.
- How long to cook rainbow trout at 400°F: Cook trout for 16 to 22 minutes, depending on thickness, or until center is opaque. It should flake easily with a fork.
Variations
- Fish: Replace the trout with salmon.
- Onions: If you don't have chives or shallots, use the green parts of the shallots.
- Herbs: Add chopped fresh herbs, such as basil, tarragon or dill.
What to serve with baked rainbow trout
Rainbow trout is an easy protein that pairs well with many side dishes.
Warehousing
Rainbow trout will last up to 3 days in the refrigerator. You can reheat it in the microwave or eat it cold.
Rainbow Trout and Salmon Frequently Asked Questions
Rainbow trout taste similar to salmon, but are milder and less fatty. So if you're not a fan of salmon, you might love trout.
Yes, you can cook rainbow trout the same way you would cook salmon. In addition to baking it, you can also broil, fry or broil it.
Like most fish, rainbow trout fillets should be cooked until the internal temperature reaches 145°F. I usually check it with a fork to see if it's crumbly and opaque inside, but if you're not sure you can check it with a food thermometer.
More fish recipes you'll love
Product: 2 portions
Portions: 6 oz
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Preheat oven to 400F.
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Cut the fish into 2 pieces and place on a small baking tray. Spread the olive oil all over the fish and season with salt, black pepper and lemon zest.
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Top with chopped shallots, garlic, capers, lemon zest and lemon slices
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Bake for 16 to 22 minutes, depending on thickness, or until the center of the fish is opaque, cooked through, and flakes easily with a fork.
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Serve with lemon wedges.
Last step:
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Serving: 6 oz, Calories: 242 kcal, Carbohydrates: 7.5 G, Protein: 36 G, Fat: 8.5 G, Saturated fats: 1.5 G, Cholesterol: 100.5 mg, Sodium: 262.5 mg, Fiber: 3 G, Sugar: 1.5 G
