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Lemon Herb Baked Rainbow Trout

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 Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Mains
Cuisine: American
Keyword: 30 Minute Meals, Cardiac Friendly, Diabetic Friendly, Egg Free, Fish and Seafood, Gluten Free, Lactose Free, Low Carb, Paleo Friendly, Spring Time Favorites, Summer Time Favorites
Servings: 4
Calories: 189kcal
Author: Healthy World Cuisine

Ingredients

  • 2 tbsp Olive oil extra virgin
  • 12 oz Rainbow trout fillet 1 pound – 1.50 pounds with skin on (~4 ounces per person)
  • 2 cups Zucchini
    sliced thinly
  • 1 cup Yellow squash
    sliced thinly
  • 1 cup Snap peas
  • 4 slices Lemon slices
    (~1/2 lemon)
  • Salt and pepper
    to taste
  • 2 tbsp Fresh herbs of choice (we used a mixture of lemon thyme, oregano, chives) Can also use 1 teaspoon dried herbs too.

Instructions

BAKED DIRECTIONS

  • Preheat oven to 425 degrees F or 218 degrees C.
  • Line a baking sheet with aluminum foil or parchment/waxed paper for easy clean up.
  • Drizzle 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)
  • Place your rainbow trout skin side down on the lined baking sheet. Arrange your zucchini, yellow squash slices and snap peas around your rainbow trout.
  • Place 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)
  • Place 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.
  • Garnish with extra fresh herbs if desired and enjoy!

FOIL PACKET ON GRILL DIRECTIONS

  • Preheat grill to medium.
  • 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. 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.
  • 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 all around.
  • Cook your packets on the grill on medium - 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

Notes

Feel 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.

Nutrition

Serving: 1g | Calories: 189kcal | Carbohydrates: 5g | Protein: 19g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 33mg | Potassium: 694mg | Fiber: 2g | Sugar: 3g | Vitamin A: 552IU | Vitamin C: 33mg | Calcium: 82mg | Iron: 1mg