Healthy Recipes



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Cod, salmon, tilapia, and halibut are some of the most popular fish recipes, but it’s nice to mix it up sometimes with other varieties. So, let me show you how to cook rainbow trout! This baked rainbow trout recipe is easy to prep, made with simple ingredients, and tastes delicious. Plus, these fish fillets are typically smaller than many other fish varieties, so they are preportioned for individual servings.

Why You’ll Love This Rainbow Trout Recipe

  • Mild flavor
  • Tender, flaky texture
  • Ready in just 15 minutes
  • Made with simple ingredients
  • Healthy, naturally low carb and gluten-free meal
Rainbow trout fillet on a plate.

Baked Rainbow Trout Ingredients

This section explains how to choose the best ingredients for oven roasted rainbow trout, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Rainbow Trout – Look for whole rainbow trout fillets that have been de-boned. They will probably be found in the freezer section of your grocery store. Most will have skin still on, which I highly recommend leaving on for flavor; after cooking, it’s up to you if you want to eat it or not. Just be sure the fish scales are removed. If you have time, bring the fish to room temperature before cooking.
  • Olive Oil – Or avocado oil.
  • Lemon Juice – Use fresh lemon juice for best flavor or bottled for convenience.
  • Garlic – Use fresh garlic cloves for best flavor or jarred for convenience. You can also substitute 1/4 teaspoon of garlic powder.
  • Herbs – Fresh parsley and fresh dill. Feel free to mix it up with any other fresh herbs you have, such as chives, thyme, or oregano.
  • SpicesPaprika, sea salt, and black pepper.
  • Lemon – Use thinly sliced lemon as an optional topping for fish.
Ingredients for cooking rainbow trout.

How To Cook Rainbow Trout In The Oven

This section shows how to make baked rainbow trout with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

  • Mix seasoning. Whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika until thoroughly mixed.
  • Season. Place trout on baking sheet lined with aluminum foil or parchment paper and use paper towels to pat the fish dry. Brush both sides of trout with the olive oil mixture. Season with salt and pepper. Leave fish skin side down and top with lemon slices if using.
Olive oil with herbs and spices in a bowl.

Raw rainbow trout fillets brushed with olive oil mixture.

  • Bake. Cook rainbow trout in the oven until the internal temperature reaches 135-140 degrees F (I recommend testing with a thermometer like this) or flakes easily with a fork.
Baked rainbow trout on a sheet pan

Frequently Asked Questions

If you’re new to rainbow trout recipes or this fish in general, here are answers to some common questions, so you can familiarize yourself with this fish.

What Is Rainbow Trout?

Rainbow trout is a coldwater fish in the same family as salmon. Unlike salmon, trout is smaller and lighter in flavor.

What Does Rainbow Trout Taste Like?

Rainbow trout is a very mild fish that some say is slightly nutty and slightly sweet. It’s not very fishy, so if you don’t like that flavor, you’ll probably like trout.

Is Rainbow Trout Healthy?

Yes, rainbow trout is good for you! It’s packed with protein, healthy omega-3 fatty acids, potassium, phosphorus, and vitamins B6 and B12 [*].

Storage Instructions

  • Store: Keep leftover fish in the fridge for 2-3 days.
  • Reheat: Reheat fish in a 350 degree F oven, until warm. Be careful not to heat for too long, or it will be dry. Microwaving is not recommended as it will dry out the fish as well, but you can if you accept that risk.
  • Freeze: Baked fish is best fresh, so if possible, freeze rainbow trout before cooking (and before seasoning; adding lemon juice will turn it into ceviche with long-term storage, even in the freezer). However, if you have leftover baked fish and want to freeze it, you can still do so for 2-3 months.
Rainbow trout on a plate with fork.

What To Serve With Rainbow Trout

All this delicious rainbow trout recipe needs is a simple salad or veggie side dish:

If you’re not low carb like me, you can add a starchy side as well, such as rice or potatoes. Either way, I highly recommend serving lemon butter sauce over your trout dinner!

More Easy Baked Fish Recipes

If you like this baked rainbow trout recipe, you may also like some of these other easy fish recipes:


Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:

Baked Rainbow Trout Recipe (Easy In 15 Min!)

Learn how to cook rainbow trout, the simple and easy way! This fool-proof baked rainbow trout recipe uses simple ingredients and is ready in just 15 minutes.

Prep: 5 minutes

Cook: 10 minutes

Total: 15 minutes

Servings: 4 (adjust to scale recipe)


Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.


Tap on the times in the instructions below to start a kitchen timer while you cook.

  1. Preheat the oven to 400 degrees F (204 degrees C). Line a small to medium baking sheet with foil or parchment paper.

  2. In a small bowl, whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika.

  3. Place the trout fillets onto the baking sheet. Use paper towels to pat the fish dry.

  4. Brush the trout on both sides with the olive oil mixture. Season both sides with sea salt and black pepper, leaving the fish skin side down at the end. If desired, place thin lemon slices all over the fish.

  5. Bake for 10-12 minutes, until the trout internal temperature reaches 140 to 145 degrees F (60 degrees C).

Recipe Notes

Serving size: 1 4-oz fish fillet

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 232

Fat 14.5g

Protein 23.4g

Total Carbs 0.9g

Net Carbs 0.7g

Fiber 0.2g

Sugar 0.2g

Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. 🙂

Rainbow trout recipe pin.