The bite shot! Flaky trout fish on a fork with a drizzle of lemon.

Lemon Herb Baked Rainbow Trout

June 24, 2019

Lemon Herb Baked Rainbow Trout is a healthy one – pan, low carb meal with vegetables that can be on your table in under 20 minutes and clean-up is a snap. (gluten-free, dairy-free, whole30, Paleo, KETO Friendly and diabetic friendly)

Lemon Herb Baked Rainbow Trout / https://www.hwcmagazine.com

Cooked Lemon Herb Baked Rainbow Trout garnished with fresh herbs.

You are just going to love that flaky herby fish with a light drizzle of olive oil, fresh lemon and fresh herbs. We threw in some thinly sliced zucchini and snap peas on the baking sheet and baked for 10 minutes and dinner was done. No fuss, no mess and seriously delicious. It is so darn easy.  We served the pan right to the table. Ha! We know you love that idea.

Well hello, I don’t feel like cooking Monday!!!

Do you ever have one of those days you just dread having to cook because the worst part is knowing that you have to clean it all up? Today is seriously one of those days for us. That is why sheet - pan, or one - pan dinners come to the rescue. You cook everything in one pan and line that pan with either aluminum foil or parchment/waxed paper and clean-up is a total breeze. If you like the idea of sheet pan dinners, be sure to try our One Sheet Pan Dilly Lemon Salmon.

The bite shot! Flaky trout fish on a fork with a drizzle of lemon.

What to serve with Rainbow Trout?

The great part about sheet pan dinners is essentially any other vegetable that can be cooked through in 10 minutes, you can add right to the pan with your rainbow trout. We threw in a few cups of thinly sliced zucchini, yellow squash and snap peas. However, asparagus, tomatoes, bell peppers, thinly sliced onions, broccoli, etc. all work well on this sheet pan dinner too. If family needs carbs, be sure to try our Baked Spicy Salmon Sweet Potato Kale Hash. 

Some delicious sides to go with your Lemon Herb Baked Rainbow Trout might be our Summer Salad with Strawberry Rose Dressing,  or maybe a Vegan Lemon Chickpea Rice or Herbs de Provence Baby Potatoes and Tomatoes .

Are Rainbow Trout Healthy?

Trout are high in omega 3 fatty acids which is good for your heart, high in protein and delicious. The trout that you find in the grocery stores in the US are usually farmed. We know what you are thinking that farmed is bad and wild is good. However, this is incorrect. The farmed trout in freshwater ponds and concrete raceways mimics a flowing river. The wild trout in lakes have a higher potential for contaminants. So farmed is good in this case. According to Medical News Today, “There are strict regulations governing trout farming in the U.S., which limit the number of chemicals that farmers can use. This regulation results in lower mercury levels, making this variety of farmed fish a safer and more healthful choice”.

Lemon Herb Rainbow Trout prepped and ready for the oven.

Can we substitute with other fish?

You bet you can. If in the US, you may want to try wild caught salmon, tuna, Pacific halibut, mackerel, cod or other sustainable fish fillets instead of trout. If living outside of the US, choose a healthy and sustainable fish local to the area of the world you are living in. Of course, the cooking time may change depending on the thickness of the fish fillet. You can also use whole fish and clean and stuff the cavity with lemons and fresh herbs but note that the cooking time will be increased.

Lemon Herb Rainbow Trout hot just out of the the oven.

Can you bake Lemon Herb Baked Rainbow Trout in advance?

Do you like to do Sunday meal prep for the week? Lemon Herb Baked Rainbow Trout is delicious fresh, flaked over salads for lunches or reheated in the microwave for a super quick meal on the go.

Bite shot with the full tray of whole trout fillet. Closeup of herbs and lemons and super flaky fish and moist.

You can cook your Lemon Herb Baked Rainbow Trout on the grill!

We love making foil packet dinners to cook on the grill. It is so easy to cook your Lemon Herb baked Rainbow Trout on the grill. No matter what type of weather Mother Nature is up to, we have you covered. Check out the steps below…

  • Cut your large rainbow trout fillet in 4 sections. Leave the skin on
  • Next cut 4 large heavy-duty aluminum foil sections out and spray the bottom of it with a little spray oil or drizzle a little of olive oil.
  • Place one fillet of rainbow trout in the middle of each aluminum foil pieces with the skin side down.
  • Next place your zucchini, yellow squash slices and snap peas or quick cooking vegetables of choice.
  • Top with lemon slices, drizzle of olive oil, fresh herbs and salt and pepper to taste.
  • Wrap each packet leaving room around the fish and crimp the edges so it is sealed.
  • Cook your packets on the grill on high for about 10 minutes or until your fish flakes easily with a fork.
  • Serve your packets to your guests right in the aluminum foil packet. Clean-up is a breeze.

No matter what type of weather Mother Nature throws at you, you are ready. Rainy and miserable weather, you can bake your fish inside. If it is a nice day, enjoy the grilling weather with fish packets for the BBQ. If you love the sound of making easy packets for the grill, be sure to check out our Mediterranean Red Snapper Packets and our Spicy Citrus Baked Salmon Packets.

You may like to try one of our most popular recipes on Healthy World Cuisine, Crab Stuffed Whitefish or try our Fabulous Fish and Seafood Recipes for more inspiration.

Will you bake or grill your Lemon Herb Baked Rainbow Trout? Be sure to tag us on FACEBOOK, INSTAGRAM or TWITTER if you make our recipe.

 

 

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The bite shot! Flaky trout fish on a fork with a drizzle of lemon.

Lemon Herb Baked Rainbow Trout

By HWC Magazine  , , , , , , , , , ,   

June 24, 2019

Lemon Herb Baked Rainbow Trout is a healthy one – pan, low carb meal with vegetables that can be on your table in under 20 minutes and clean-up is a snap.

  • Prep: 10 mins
  • Cook: 10 mins
  • Yields: 4 servings

Ingredients

Olive oil – 2 tablespoons EVOO (extra virgin olive oil)

Rainbow trout fillet – 1 pound – 1.50 pounds with skin on (~4 ounces per person)

Zucchini – 2 cups sliced thinly raw

Yellow squash – 1 cup sliced thinly raw

Snap peas – 1 cup raw

Lemon slices – 4 slices (~1/2 lemon)

Salt and pepper – to taste

Fresh herbs of choice – 2 tablespoons (we used a mixture of lemon thyme, oregano, chives) Can also use 1 teaspoon dried herbs too.

Directions

BAKED DIRECTIONS

1Preheat oven to 425 degrees F or 218 degrees C.

2Line a baking sheet with aluminum foil or parchment/waxed paper for easy clean up.

3Drizzle about a tablespoon of your extra virgin olive oil on your lined baking sheet and rub on the bottom (you can use oil spray if you prefer)

4Place your rainbow trout skin side down on the lined baking sheet. Arrange your zucchini, yellow squash slices and snap peas around your rainbow trout.

5Place your lemon slices on top of your rainbow trout. Salt and pepper rainbow trout and vegetable as desired. Drizzle a little olive oil over the top of the vegetables and rainbow trout. Add fresh chopped herbs. (we used a mixture of lemon thyme, oregano and chives)

6Place your prepared Lemon Herb Rainbow Trout in the oven on the middle rack and cook for about 10 – 12 minutes or until the fish flakes easily with a fork.

7Garnish with extra fresh herbs if desired and enjoy!

FOIL PACKET ON GRILL DIRECTIONS

1Preheat grill to medium.

2Cut your large rainbow trout fillet in 4 sections. Leave the skin on

3Next cut 4 large heavy-duty aluminum foil sections out and spray the bottom of it with a little spray oil or drizzle a little of olive oil. We used fresh herbs from our garden, lemon thyme, oregano and chives. You can use any fresh herbs of choice like dill, parsley, basil, marjoram all work well here. In addition, feel free to exchange with 1 teaspoon dried herbs like an Italian blend works well.

4Place one fillet of rainbow trout in the middle of each aluminum foil pieces with the skin side down.

5Next place your zucchini, yellow squash slices and snap peas or quick cooking vegetables of choice.

6Top with lemon slices, drizzle of olive oil, fresh herbs and salt and pepper to taste.

7Wrap each packet leaving room around the fish and crimp the edges so it is sealed all around.

8Cook your packets on the grill on medium - high for about 10 minutes or until your fish flakes easily with a fork.

9Serve your packets to your guests right in the aluminum foil packet. Clean-up is a breeze

NOTES:

1Feel free to use any quick cooking vegetables of choice instead of zucchini, yellow squash and snap peas (tomatoes, asparagus, bell peppers, broccoli, etc.) all work well. You can exchange with other sustainable fish fillets from your region. Have fun with your fresh herbs. We just happened to have fresh lemon thyme, oregano and chives growing but feel free to switch it up with fresh dill, parsley, basil or whatever you desire. In addition, you may also use 1 teaspoon of mixed dried herbs in exchange for the fresh herbs. An Italian dried herb blend works well here too.

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Nutrition Facts

Serving Size1 serving
Calories359
Sodium73 mg
Potassium274 mg
Protein31.9 grams
Cholesterol80 mg
Sugar8 grams
Total Fat23.3 grams
Total Carbohydrates8.9 grams
Dietary Fiber1.8 grams

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