Rainbow Trout With Yogurt Sauce Recipes

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BAKED RAINBOW TROUT WITH LEMON, PEPPER, AND GARLIC



Baked Rainbow Trout with Lemon, Pepper, and Garlic image

Sheet-Pan Baked Rainbow Trout and Asparagus. Trout is flavored with olive oil, salt and cracked black pepper, freshly minced garlic and fresh lemon. Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids. Easy and quick dinner - only 30 minutes from start to finish!

Provided by Julia

Categories     Main Course

Time 30m

Number Of Ingredients 7

1 pound rainbow trout
1 pound asparagus
3 tablespoons olive oil
5 cloves garlic (, minced)
1/2 teaspoon salt
1/2 teaspoon black pepper (, cracked)
1/2 lemon (, sliced)

Steps:

  • Preheat oven to 400 F.
  • Line a rimmed small baking sheet (I used half sheet) with parchment paper.
  • Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout.
  • Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan.
  • Sprinkle the trout and the asparagus with salt and pepper. Add minced garlic on top of the trout fillet and asparagus. Top with lemon slices.
  • Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
  • Remove from the oven. Remove lemon slices from the trout before serving.

Nutrition Facts : Calories 521 kcal, Carbohydrate 14 g, Protein 52 g, Fat 29 g, SaturatedFat 4 g, Cholesterol 133 mg, Sodium 658 mg, Fiber 5 g, Sugar 5 g, ServingSize 1 serving

RAINBOW TROUT WITH YOGURT SAUCE



Rainbow Trout with Yogurt Sauce image

Tender and mild trout with a tangy yogurt sauce. Serve with crusty bread and lemon potatoes. If you can, use freshly caught trout.

Provided by Lola

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 8

1 cup plain yogurt
1 cucumber, shredded
2 tablespoons chopped fresh dill weed
1 teaspoon lemon zest
1 tablespoon extra virgin olive oil
salt and pepper to taste
4 (6 ounce) fillets rainbow trout
1 pinch lemon pepper

Steps:

  • In a medium bowl combine the yogurt, cucumber, dill, lemon zest, olive oil and salt and pepper. Mix well and set aside.
  • Turn oven broiler on. Coat a broiler pan with non-stick cooking spray.
  • Sprinkle fillets with lemon pepper and place on broiler pan. broil for about 8 minutes or until fish flakes with a fork. To serve spoon yogurt sauce over fish.

Nutrition Facts : Calories 295.3 calories, Carbohydrate 4.9 g, Cholesterol 93.9 mg, Fat 14.8 g, Fiber 0.4 g, Protein 33.8 g, SaturatedFat 4.9 g, Sodium 142.6 mg, Sugar 3.7 g

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