Some of the posts on our site may contain affiliate links. Clicking may earn us a commission at no extra cost to you. Thank you for your support!
A delicate, flaky fish baked to perfection with fresh herbs and lemon – perfect for your paleo lifestyle.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Cuisine: American/Mediterranean
Diet: Paleo, Gluten-Free, Dairy-Free
Equipment Needed
- Baking sheet
- Parchment paper
- Sharp knife
- Cutting board
- Measuring spoons
- Small bowl
- Fish spatula
Ingredients
For the Fish
- 4 rainbow trout fillets (6-8 oz each)
- 2 tablespoons extra virgin olive oil
- 2 lemons (1 sliced, 1 for juicing)
- 4 garlic cloves, minced
- 2 tablespoons fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh thyme leaves
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 4 sprigs fresh rosemary
Optional Garnish
- Fresh herb sprigs
- Lemon wedges
- 1/4 cup toasted pine nuts
Instructions
- Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Pat the trout fillets dry with paper towels and place them skin-side down on the prepared baking sheet.
- In a small bowl, combine olive oil, juice of one lemon, minced garlic, dill, parsley, and thyme.
- Brush the herb mixture evenly over each fillet.
- Season with salt and pepper, then top each fillet with lemon slices and a sprig of rosemary.
- Bake for 18-20 minutes, or until fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F).
- Let rest for 3-5 minutes before serving.
Tips & Notes
- Choose fillets of similar size for even cooking
- Fish is done when it flakes easily and is opaque throughout
- For extra flavor, stuff cavity with additional herbs and lemon slices
- Can be prepared up to 4 hours in advance before baking
Suggested Pairings
- Roasted asparagus
- Cauliflower rice
- Grilled zucchini
- Sautéed mushrooms
Nutrition Information (per serving)
- Calories: 290
- Protein: 32g
- Fat: 18g
- Carbohydrates: 2g
- Fiber: 1g
- Sugar: 0g
- Sodium: 650mg
Variations
- Substitute trout with salmon or arctic char
- Add capers for extra tang
- Include sliced almonds instead of pine nuts
- Use different herb combinations (tarragon, chives, oregano)
Herb-Baked Rainbow Trout
Description
Indulge in a burst of flavors with Herb-Baked Rainbow Trout. This vibrant dish combines fresh herbs, tender trout, and zesty lemon for a delightful and healthy meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients
For the Fish
Optional Garnish
Instructions
- Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Pat the trout fillets dry with paper towels and place them skin-side down on the prepared baking sheet.
- In a small bowl, combine olive oil, juice of one lemon, minced garlic, dill, parsley, and thyme.
- Brush the herb mixture evenly over each fillet.
- Season with salt and pepper, then top each fillet with lemon slices and a sprig of rosemary.
- Bake for 18-20 minutes, or until fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F).
- Let rest for 3-5 minutes before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 290kcal
- % Daily Value *
- Total Fat 18g28%
- Sodium 650mg28%
- Total Carbohydrate 2g1%
- Dietary Fiber 1g4%
- Protein 32g64%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips & Notes
- Choose fillets of similar size for even cooking
- Fish is done when it flakes easily and is opaque throughout
- For extra flavor, stuff cavity with additional herbs and lemon slices
- Can be prepared up to 4 hours in advance before baking
Suggested Pairings
- Roasted asparagus
- Cauliflower rice
- Grilled zucchini
- Sautéed mushrooms
Variations
- Substitute trout with salmon or arctic char
- Add capers for extra tang
- Include sliced almonds instead of pine nuts
- Use different herb combinations (tarragon, chives, oregano)
