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Easy Oven Baked Trout

by Capri Lilly

This baked rainbow trout recipe is not only simple and delicious but also a healthy and quick entrée for an easy home-cooked meal, ready in less than 30 minutes! For a full meal, add broccolini or pair it with a salad. You can use rainbow trout or steelhead trout! (This recipe is gluten-free, low-carb, and keto-friendly)

If you love quick fish recipes, check out our 3-Ingredient Honey Garlic Air Fryer Salmon or Crispy Air Fried Fish next!

baked rainbow trout with slices lemon oranges kalamata olives fresh dill capers on parchment paper on a white plate with a fork and knife

I would eat this baked trout every single day if I could. It is so perfect for a quick, healthy, filling meal. Pair it with a salad, or add broccolini or asparagus to the tray while baking. This dish takes little to no effort, but it turns out incredibly flavorful! It’s so good, you’ll probably fall in love with this recipe too!

baked rainbow trout with slices lemon oranges kalamata olives fresh dill capers on parchment paper on a white plate with a fork and knife

Reasons This Baked Trout Recipe Works

  • Cooks Perfectly Every Time! The trout is enclosed in parchment paper which helps to evenly disburse the heat inside and steams the trout, which locks in the moisture and flavor.
  • Easy Prep And Clean Up. Place all the ingredients onto parchment paper, bake, and throw the parchment paper away when done! It doesn’t get any easier than that! 🙂
  • Perfect For A Quick Meal. Takes about 5 minutes to season and prepare the trout for the oven. Then, it bakes for about 15-20 minutes. It’s all done in less than 30 minutes!
  • A Healthy Option. Trout is an excellent source of protein, niacin, vitamin B12, and healthy omega-3 fatty acids. Along with olives, which are high in vitamin E and antioxidants, dill which is high in vitamin A, and lemons and orange, which are high in vitamin C and fiber.

I’ve made this recipe several times and it tastes great with either rainbow trout or steelhead trout. Rainbow trout is the most commonly found trout in grocery stores. It is sometimes labeled rainbow salmon trout, as it is closely related to salmon and actually belongs to the same family. Rainbow trout is mild-flavored fish, especially compared to salmon. Steelhead trout taste similar to salmon.

ingredients to make baked rainbow trout

Ingredients You’ll Need:

  • Rainbow or steelhead trout: You can use steelhead or rainbow trout fillets. Both look identical, are the same species, and cook the same. The major difference is rainbow trout is a freshwater fish and steelhead trout start in freshwater, then migrate to salt water. I’ve used both before when making this recipe.
  • Olive oil and Butter: You will first drizzle olive oil onto the trout fillet. Then, after adding all the ingredients, you finish by adding small chunks of butter on top of the fish before roasting it in the oven. The butter is totally optional but highly recommended.
  • Lemon and Orange: Lemon slices and orange slices are placed underneath and on top of the trout, along with a bit of freshly squeezed lemon juice and orange. If you want to go the extra mile, you can add lemon zest on top of your baked trout as well.
  • Onions and Garlic: Use freshly minced garlic for the best flavor (skip the jarred stuff). I use pearl onions, but you can also a fourth of white onion.
  • Fresh Herbs: Fresh Dill brings the flavor of this dish to life. I like to add lots and lots of dill. You can also add fresh parsley if you like.
  • Capers and Olives: Briny capers and rich Kalamata olives enhance the flavor of the trout. Don’t skip out on the capers, but you can add any type of olives you like.
  • Salt, Pepper, and Paprika: The seasonings are light, but honestly you do not need much. The fresh ingredients used gives this baked trout such great flavor.
rainbow trout topped with minced garlic on sliced lemon and oranges in a parchment lined baking dish
Rainbow Trout on top of sliced oranges and lemons with minced garlic on top

How To Make Baked Trout

  1. Preheat the oven to 400°F. Line a baking dish or sheet pan with parchment paper.
  2. Slice lemon and oranges. Place half the oranges in the center of the baking sheet.
  3. Pat the trout dry with a paper towel or clean cloth. Place trout fillet skin side down in the center of the baking sheet on top of the citrus slices. Squeeze 1 tablespoon of freshly squeezed lemon juice and 1 tablespoon of freshly squeezed orange juice onto the salmon. Then, drizzle 1 tablespoon of olive oil on top of the trout.
  4. Spread minced garlic evenly over the trout fillet. Then, season with salt, pepper, and paprika.
  5. Add capers, olives, and sliced pearl onions on top. Then, add chopped dill, sliced lemon, and orange.
  6. Add a few small pieces of butter in the center and both ends of the trout.
  7. Fold the sides of the parchment paper over the trout. Tuck the sides to seal and make sure the trout is covered completely.
  8. Bake for about 18-20, or until the trout fillet is cooked through. The trout is finished cooking when it flakes easily with a fork and the internal temperature is at least 145°F.
  9. Optional: Open the parchment paper, and broil for 2-3 minutes, to brown the top.
  10. Garnish with fresh parsley and enjoy!
trout in a baking dish lined with parchment paper topped with lemon slices orange slices butter dill olive and capers before baking
Rainbow Trout before baking
fully baked trout in parchment paper in a baking dish
Rainbow Trout after baking

Recipe Customizations and Tips

  • You can use a whole trout, but make sure it is gutted and cleaned first. You can sometimes find whole trout in grocery stores butterflied, which means it has been cleaned, gutted, and split down the middle but the halves are still attached. If you are cooking a whole trout, it still cooks just the same in about 15-20 minutes.
  • Use rainbow trout fillets (or steelhead) for easier prep. You can easily double or triple the recipe as needed.
  • Aluminum Foil or parchment paper work for this recipe. Use whichever you have on hand.
a slice of trout with roasted potatoes and garlic bread on a yellow plate
Piece of Baked Trout with Gluten-Free Garlic Bread and Roasted Sweet Potatoes

What To Serve With Baked Trout?

Storing and Reheating

Store any leftover baked trout in an airtight container in the fridge for up to 2 days. Rewarm it in the microwave for 30-60 seconds, or until warmed through.

baked rainbow trout with slices lemon oranges kalamata olives fresh dill capers on parchment paper on a white plate with a fork and knife

I Hope You Enjoy This Baked Trout Recipe!

If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.

More Fish Recipes To Try!

baked rainbow trout with slices lemon oranges kalamata olives fresh dill capers on parchment paper on a white plate with a fork and knife

Easy Baked Trout Recipe

This baked rainbow trout recipe is not only simple and delicious but also a healthy and quick entrée for an easy home-cooked meal, ready in less than 30 minutes! For a full meal, add broccolini or pair it with a salad. You can use rainbow trout or steelhead trout for this recipe! (This recipe is gluten-free, low-carb, and keto-friendly)
5 from 32 votes
Print Pin Rate
Course: Dinner, Lunch
Cuisine: American, Healthy Options
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 173kcal
Author: Capri Lilly

Ingredients

  • 1 pound Rainbow Trout (or steelhead trout)
  • 1 tablespoon Olive Oil
  • 1 Orange, sliced
  • 1 Large Lemon, sliced
  • 1 tablespoon Freshly Squeezed Lemon Juice
  • 1 tablespoon Freshly Squeezed Orange Juice
  • 4 Garlic Cloves, minced
  • 3 Pearl Onions, cut in half (or 1/4 cup sliced white onion)
  • 1/4 cup Capers
  • 1/2 cup Kalamata Olives, pit removed
  • 3 tablespoons Fresh Dill, roughly chopped
  • 1-2 tablespoon Butter or Ghee optional
  • 1/2 tsp Paprika
  • Salt and Pepper, to taste

Instructions

  • Preheat the oven to 400°F. Line a baking dish or sheet pan with parchment paper.
  • Slice lemon and oranges. Place half the oranges in the center of the baking sheet.
  • Pat the trout dry with a paper towel or clean cloth. Place trout fillet skin side down in the center of the baking sheet on top of the citrus slices.
  • Squeeze 1 tablespoon of freshly squeezed lemon juice and 1 tablespoon of freshly squeezed orange juice onto the salmon. Then, drizzle 1 tablespoon of olive oil on top of the trout.
  • Spread minced garlic evenly over the trout fillet. Then, season with salt, pepper, and paprika. Add capers, olives, and sliced pearl onions on top. Then, add chopped dill, sliced lemon, and orange.
    Add a few small pieces of butter in the center and both ends of the trout.
  • Fold the sides of the parchment paper over the trout. Tuck the sides to seal and make sure the trout is covered completely.
  • Bake for about 18-20, or until the trout fillet is cooked through. The trout is finished cooking when it flakes easily with a fork and the internal temperature is at least 145°F.
    Optional: Open the parchment paper, and broil for 2-3 minutes, to brown the top. Garnish with fresh parsley and enjoy!
  • Garnish with fresh parsley and enjoy!

Notes

  • Aluminum Foil can be used instead of parchment paper to make the cooking packet.
  • You can use a whole trout, but make sure it is gutted and cleaned first. You can sometimes find whole trout in grocery stores butterflied, which means it has been cleaned, gutted, and split down the middle but the halves are still attached. If you are cooking a whole trout, it still cooks just the same in about 15-20 minutes.
  • Use rainbow trout fillets (or steelhead) for easier prep. You can easily double or triple the recipe as needed.
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Nutrition

Serving: 1g | Calories: 173kcal | Carbohydrates: 11.6g | Protein: 9.9g | Fat: 10.7g | Saturated Fat: 3g | Cholesterol: 32mg | Sodium: 368mg | Potassium: 388mg | Fiber: 2.4g | Sugar: 5.5g | Calcium: 102mg | Iron: 2mg

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