Ultra-easy Rainbow Trout Recipe requires only 4 ingredients, and it is ready in less than 25 minutes. It’s also low-carb and gluten-free! Perfect as a weeknight meal or an easy meal prep.
If you’re looking for more fish recipes, please check my 10 Salmon Recipes You Need to Make for Dinner. All salmon recipes on this list can be replaced for trout.
I always buy salmon because I love this fish. Here in Canada, salmon is pretty popular. We can find it easily in absolutely every grocery store.
But the last time my husband went to the store by himself, he bought a rainbow trout fillet instead of salmon for my Spicy Salmon Sweet Potato Skillet.
I liked it because it’s always good to change things up a little bit. If you enjoy salmon like me, you will love this fish too since it tastes similar, although trout tends to be a little stronger in flavor.
I made this Rainbow Trout recipe last Sunday. I was really tired and wasn’t in a mood to cook a complicated meal and clean up all the mess later. For this reason, I decided to roast the trout in foil, making cleanup a breeze!
Which herbs to use with Rainbow Trout Recipe?
What I love about this rainbow trout recipe is that it goes well with lots of different herbs such as fresh parsley, thyme, and dill. But I also love to use oregano.
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You can use either dried or fresh herbs. And, don’t forget to season it well with salt, black pepper, and a little bit of paprika or red crushed pepper to give more flavour to your fish fillet.
What Do You Need To Cook Trout
- Rainbow trout fillet — try to find a high quality trout. If buying fresh, check for shiny scales and firm flesh. For frozen fillets, check to make sure that there aren’t any dried out edges. You can also make this recipe with steelhead trout.
- Salt and fresh ground black pepper — to taste
- Butter — you can use ghee or olive oil if you are paleo or doing whole30. Be sure to use unsalted butter.
- Garlic — freshly minced. If you don’ have fresh garlic you can use garlic powder, though fresh is better.
- Dill — I like to use fresh dill. Swap for a different herb if you’re not a fan of dill.
- Lemon slices – when you fish is done, top with some lemon slices before serving. Or you can also fresh lemon juice on the top of it.
Should I Remove the Skin from the Rainbow Trout Before Cooking?
There’s no need to remove the skin before you cook it! The skin gets so crispy and is so tasty! Just be sure to remove all the fish scales before cooking if you’re cooking fresh trout.
How Do You Cook Rainbow Trout in the Oven?
It’s very simple, and here are the few steps to cook trout in the oven:
- First, preheat the oven to 375ºF.
- Second, cut a sheet of foil that is large enough to wrap the trout fillet very well.
- Then, cover the baking sheet with the aluminum foil, and place the trout fillet in the center. Fold up all 4 sides of the foil and making sure to not cover the fillet entirely at the moment.
- Now, place trout on prepared baking sheet and use paper towels to pat the fish dry. season the trout with any herbs you have on hand, such as parsley, dill, or oregano. And of course, let’s not forget salt, black pepper, some garlic, and red crushed pepper.
- For more flavour and to avoid the fish from becoming dry, melt some butter in the microwave or on the stove and drizzle it over the trout until evenly coated.
- Fold the sides of the foil over the trout and cover the trout completely. And then, bake for about 13 minutes. The cooking time will depend on the size of the trout fillet. Now, open the foil, and broil for 3 minutes. Done!
This dish is one of my favorites because it’s the easiest fish foil recipe you can make! And even though it requires only 4 ingredients, this rainbow trout Recipe is very flavorful.
On top of that, this recipe will be ready from start to finish in less than 30 mins. This is definitely the best meal when life is extremely busy. Enjoy!
How to Meal Prep Trout
- Storage – Transfer leftover trout to an airtight glass container and keep in the refrigerator for 3-4 days. Or, portion them out into meal prep containers to have for lunches throughout the week.
- Reheating – For best results, heat in a pan on the stove so the trout stays crispy or broil it for 1-2 minutes in the oven. You can also heat in the microwave along with some sides for a full meal at once.
Ways To Use This Trout
If you have leftover trout and want to change things up, here’s some ways to enjoy the salmon:
- trout tacos: shred the trout up and serve it in a taco
- trout pasta: roughly chop up the trout and add it to a pasta
- trout salad: break up the salmon and toss it in a leafy salad or greek salad or salmon/trout salad.
- trout fried rice: break up the trout and toss it in some fried cauliflower rice.
- You can make trout meal-prep for your lunch week since trout stays go in the fridge for up 4 days.
What Type Of Fish Can I Substitute For Rainbow Trout Fillets In This Recipe?
If trout is not an easy fish to find in your area, you can replace it for different types of fish like Cod, Mahi Mahi or Salmon.
Is rainbow trout healthy?
Is rainbow trout healthy?
Trout is fish that contains a good amount of quality protein and it’s also packed with omega 3 fatty acids. It’s also low in mercury, making it a safe addition to your diet.
How Do You Know When Trout is Fully Cooked?
Similar to salmon, rainbow trout is cooked through once it has reaches an internal temperature of 145°F as its thickest part.
If you don’t have a meat thermometer, you can check when your trout is fully cooked, by using a fork to check if it the fillet flakes apart easily. Once fork tender, it’s fully cooked.
Want Other Fish Recipes? Try These Favorites:
- Spicy Butter Salmon in Foil: This recipe is made with melted butter and lots of spices. It’s cooked for 20 minutes, and then broiled for the crispy finish!
- Foil Baked Salmon Recipe: This is the easiest way to make salmon in foil. It is baked over a bed of asparagus. Infuse your salmon with lemon, onion, and dried oregano for a richer flavour.
- Garlic Butter Salmon in Foil: This is an ultra-easy dinner to make for busy weeknights. It’s ready in less than 25 minutes and is delicious with salads and roasted veggies.
- Garlic Butter Cod Fish Recipe: What a tender and juicy cod filet! I used garlic butter sauce I baked to perfection in 15 minutes!
- Preheat oven to 375°F.
- Cut a sheet of foil large enough to wrap the trout completely.
- Cover the baking sheet with the aluminum foil, and place the trout fillet in the center.
- Fold up all 4 sides of the foil.
- Then, season the trout with salt and pepper.
- Drizzle the melted butter over the trout until evenly coated.
- Top with minced garlic and fresh minced dill.
- Fold the sides of the foil over the trout. Cover it completely.
- Bake for about 13 minutes or until the fish flakes easily with a fork.
- Then, open the foil, and broil for 3 minutes.
Nutrition information is calculated using an ingredient database and should be considered an estimate.
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