You’re going to love this sheet pan recipe for Baked Rainbow Trout. It’s perfect for busy weeknights, dinner parties, and gatherings. It’s also naturally dairy-free and gluten-free. If you’re new to rainbow trout, you’re in the right place!
This easy recipe will show you how to make perfect trout in the oven every time – and with not much effort!
Aside from chopping your veggies and making the sauce, there’s really not anything else for you to do. The trout bakes with the veggies on a single sheet pan, leaving you with a lot fewer dishes to wash.
This baked trout recipe is one of my favorites on busy weeknights.
However, it’s also a quick, delicious, and gorgeous dish to prepare for company. Serve your guests a glass of wine and a couple of elegant appetizers while the fish finishes roasting.
Is Rainbow Trout Good For Eating?
Rainbow trout is in the salmon family and one of the best fish to include in your diet. It’s a juicy, mild-flavored fish.
In my opinion, there is no better eating than baked rainbow trout! I love that it only takes a few minutes to make a delicious baked fish dish packed with nutrients.
Why You’ll Love Oven Baked Trout
- Rainbow trout is healthy and very filling.
- This rainbow trout recipe is very easy to make.
- Baking trout on a sheet pan with the veggies saves a few steps and a few dishes.
- It’s perfect for hectic weeknights, elegant gatherings, and meal prep.
- The veggie options are flexible and easy to customize.
Ingredients & Substitutions
- Vegetables: I went with a blend of chopped zucchini, Chinese eggplant, and red bell pepper. You can swap any fresh vegetables here. Asparagus, broccoli florets, mushrooms, fennel, green beans, cherry tomatoes, cauliflower, and brussels sprouts are great nutrient-dense options. Using a variety of colors makes this dish beautiful. Just be sure to chop the veggies the same size.
- Sweet Potato: Sweet potatoes are a great source of fiber, making this recipe filling and satisfying. Butternut squash and acorn squash work as well. You can also use red, gold or purple potatoes. Just be sure to chop any root vegetables smaller than the other veggies as they roast at a slower rate.
- Shallots: If you’d instead use onion, red onion is more similar to shallots than white or yellow.
- Olive Oil: Extra virgin olive oil helps keep the vegetables from sticking together and cook crisp and tender in the oven. Avocado oil also works.
- Maple Syrup: The sweet, cozy, and maple-y taste pairs perfectly with roasted vegetables and mild-flavored fish.
- Garlic Powder: You can also use fresh garlic instead of garlic powder.
- Salt & Black Pepper: Add to taste to highlight the natural flavors of all the ingredients.
- Fresh Rainbow Trout Filet: Be sure to use fresh skin-on trout. It should be vibrant, flaky, and without any off-putting smells.
- Lemon: Baked fish is always better with a bit of citrus. It makes the fish much more flavorful without giving it an acidic taste.
How To Bake Rainbow Trout
- Preheat the oven and prepare the baking sheet: Preheat your oven to 400F and line a sheet pan with parchment paper. Set aside.
- Make the sauce: In a small bowl, mix the olive oil, maple syrup, and garlic powder. Set aside.
- Coat veggies in the sauce: Place the zucchini, eggplant, sweet potato, bell pepper, and shallot in a large bowl, and then add the sauce (reserving a tablespoon for later). Toss the veggies with the sauce, and then spread them out on the prepared sheet pan.
- Roast the vegetables: Transfer the sheet pan to the oven and roast for 15 minutes. In the meantime, you can prep your trout.
- Season the trout: Season the trout fillet with salt and pepper and rub it with the tablespoon of the reserved sauce. Let the filet marinate in the sauce while the vegetables are roasting.
- Bake the trout: After 15 minutes, remove the veggies from the oven and carefully push them to the perimeter of the baking sheet to make room for the trout. Place the trout in the center skin side down. Top the fish with fresh lemon slices. Return the sheet pan to the oven and bake until the vegetables and trout are cooked through (20 to 25 minutes). Serve with lemon wedges.
The sweet potato takes longer to cook through, so be sure to chop it smaller than the rest of the vegetables.
Leave the skin-on! Rainbow trout skin is tasty and nutritious.
Depending on the thickness of your trout fillet, you may need to adjust the cooking time. For thinner fillets, start checking for doneness at about 15 minutes.
- Bake a different fish: The beauty of rainbow trout is its mild flavor and versatility. Rainbow trout can be used interchangeably with steelhead trout, wild Atlantic salmon, and sockeye salmon.
- Add fresh herbs: If you happen to have fresh herbs around (parsley, oregano, dill, green onions, etc.), feel free to stir some in with the maple syrup mixture. Garnishing the cooked fish with freshly chopped parsley brightens the whole dish.
What to Serve with Rainbow Trout
This sheet pan recipe is a complete meal on its own, but if you’re wondering what else to serve with rainbow trout, check out these tasty ideas:
- Roasted Root Vegetables
- Instant Pot Steamed Vegetables
- Romaine Lettuce Salad
- Roasted Asparagus
- Peas and Carrots
- Sauteed Zucchini
No company? That’s okay. This recipe is a lot for one or two servings, but it can be stored and enjoyed for a few days. It’s great for meal prep!
- Storing: Let the fish and vegetables cool completely and then store them in separate shallow airtight containers in the fridge for 2 to 3 days.
- Freezing: You can freeze the cooked fillet whole or in portions. Allow the fish to cool completely and then place in a shallow airtight container or wrap in plastic. Freeze for 1 to 2 months. Thaw in the fridge before reheating.
Frequently Asked Questions
How do I filet rainbow trout?
The easiest way is to have your grocer do it for you.
If you bought a whole rainbow trout, use a sharp knife to cut off the head and fins and then slice down the long side from top to bottom. The meat will detach, and the bones and spine should slide right out.
What temperature should rainbow trout be?
It should reach an internal temperature of at least 145 degrees, but it’s better to check for doneness by its look. It will be opaque, firm, and flakey when it’s cooked through.
How can you tell when rainbow trout is done?
Rainbow trout is done when it changes from a glossy orange color to an opaque orange. When cooked perfectly, the flesh of the fish will be super tender, moist, and flaky.
More Healthy Fish Recipes
Baked Rainbow Trout with Vegetables
A simple recipe for Baked Rainbow Trout with Vegetables. Make the healthiest dinner you can imagine without much effort. Turns out perfect every time.
- 1 large zucchini, cut into chunks
- 2 Chinese eggplants, cut into chunks
- 1 sweet potato, peeled and cut into bite-size pieces, see Notes
- 1 red bell peppers, core and seeds removed, cut into chunks
- 5 shallots, peeled and halved
- 2 Tbsp olive oil
- 1 Tbsp maple syrup
- 1 tsp garlic powder
- salt and pepper to taste
- 1 1/2 pound rainbow trout filet skin on
- 5 lemon slices
- Pre-heat the oven to 400F.
- Place all the vegetables in a large bowl.
- In a small bowl, mix the olive oil, maple syrup, and garlic powder. Reserve 1 tablespoon of the mixture and pour the rest over the veggies. Toss to cover. Season the veggies with salt and pepper and transfer to a baking sheet covered with parchment paper. Place the veggies into the oven and roast for 15 minutes.
- In the meantime, season the rainbow trout fillet with salt and pepper and rub with the remaining 1 tablespoon of the oil mixture. Let it marinate for a bit.
- Take the baking sheet out of the oven. Carefully move the veggies to the edge and place the fish into the center. Put the lemon slices on top of the fish. Return the baking sheet to the oven. Bake for another 20 to 25 minutes until the veggies and fish are cooked through.
1. Make sure to cut the sweet potato into smaller pieces because it takes longer to cook through compared to zucchini and eggplant.
Nutrition InformationYield 3 Serving Size 1/3 of recipe
Amount Per Serving Calories 604Total Fat 24gSaturated Fat 4.6gTrans Fat 0gUnsaturated Fat 19.4gCholesterol 133.8mgSodium 170.9mgCarbohydrates 47.2gFiber 11.7gSugar 23.8gProtein 52g
Nutrition facts provided on this website are an estimate and not guaranteed to be accurate. Please see a qualified health care provider for personalized diet advice and make sure that each of the ingredients is allowed in your diet.
Monday 16th of February 2015
Wow, this sounds great! I have never cooked trout. It looks just like salmon!
Thursday 19th of February 2015
Yes, it's the same color. Trout filet is thinner or you can also buy it whole. It tastes great too :)