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Herb-Baked Rainbow Trout

Golden-brown herb-crusted rainbow trout fillet with fresh herb garnish on white plate

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

"Essential cooking tools and equipment for preparing herb-baked trout

Ingredients

Raw ingredients for paleo trout recipe arranged neatly on wooden surface

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

https://youtu.be/xkJfaDV_y4g?si=8Dc40xo1fCFM_9Yv
  1. Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
  2. Pat the trout fillets dry with paper towels and place them skin-side down on the prepared baking sheet.
  3. In a small bowl, combine olive oil, juice of one lemon, minced garlic, dill, parsley, and thyme.
  4. Brush the herb mixture evenly over each fillet.
  5. Season with salt and pepper, then top each fillet with lemon slices and a sprig of rosemary.
  6. Bake for 18-20 minutes, or until fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F).
  7. Let rest for 3-5 minutes before serving.
Sequential images demonstrating trout recipe preparation stages

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)

Prep Time 15 mins
Cook Time 20 mins
Total Time 35 mins
Courses:
Difficulty: Beginner
Cooking Temp: 400  F
Servings: 4
Calories: 290
Dietary: Paleo
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
  • 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
  1. 1
    Preheat oven to 200°C (400°F). Line a baking sheet with parchment paper.
  2. 2
    Pat the trout fillets dry with paper towels and place them skin-side down on the prepared baking sheet.
  3. 3
    In a small bowl, combine olive oil, juice of one lemon, minced garlic, dill, parsley, and thyme.
  4. 4
    Brush the herb mixture evenly over each fillet.
  5. 5
    Season with salt and pepper, then top each fillet with lemon slices and a sprig of rosemary.
  6. 6
    Bake for 18-20 minutes, or until fish flakes easily with a fork and reaches an internal temperature of 63°C (145°F).
  7. 7
    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)

Read it online: https://dinedishdigest.com/recipe/herb-baked-rainbow-trout/