Roasted Rainbow Trout Recipe 455

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BAKED RAINBOW TROUT FILLETS WITH ROASTED BROCCOLI



Baked Rainbow Trout Fillets with Roasted Broccoli image

A one-pan recipe for Baked Rainbow Trout Fillets with Roasted Broccoli for a healthy, light and delicious baked trout meal that can be ready in 30 minutes.

Provided by Fida | Sweet and Savoury Pursuits

Categories     Main     Main Course

Time 30m

Number Of Ingredients 14

6 cups broccoli (florets)
2 tbsp olive oil
salt and pepper (to taste)
2/3 cup tahini
1 juice from one fresh lemon
2 garlic cloves (medium)
1/4 teaspoon salt (more to taste)
½ cup water (you may need more water to reach the desired consistency. Add a tablespoon at at time until sauce is to your liking.)
1 tbsp chopped fresh parsley (optional)
2 rainbow trout fillets (approx 250g. each)
olive oil
salt and pepper to taste
chili pepper flakes (optional) to taste
4 sprigs fresh parsley (optional)

Steps:

  • Pat the rainbow trout fillets dry with paper towels. Rub the fillets with olive oil, sprinkle with salt and freshly ground pepper. Add chili flakes if desired. Set aside.
  • Preheat oven to 425F. Place a rack in the middle of your oven.
  • Rinse broccoli, drain from water. On baking sheet add the broccoli, olive oil, salt and freshly ground pepper. Toss the broccoli with the oil and the seasonings and spread out on baking sheet.
  • Bake in the oven for 10 minutes. After 10 minutes of roasting, stir the broccoli and push it to one side leaving just enough space to add the trout fillets.
  • Place the fillets on the baking pan and return to the oven. Cook for another 10 minutes before checking fillets for doneness. You can do this by using a fork or the tip of a knife to flake the thickest part of the fish, if it flakes easily, the fish is done, if not return to the oven for a couple more minutes before checking again.
  • Start by making a garlic paste by crushing and mashing your garlic with a little bit of salt. If you don't own a mortar and pestle, you can also chop the garlic up really finely and then use the side of your knife blade to mash it and turn it into a paste.
  • In a small bowl, combine the lemon juice, garlic paste and salt. Add the tahini paste and slowly add 1/2 cup of water, whisking until the sauce is well blended. Taste and adjust to your liking. If the sauce is too thick, you can add a tablespoon of water at a time until you have reached the desired consistency.
  • If desired add the chopped parsley to the tahini sauce before serving.

Nutrition Facts : Calories 390 kcal, Carbohydrate 19 g, Protein 11 g, Fat 32 g, SaturatedFat 4 g, Sodium 183 mg, Fiber 5 g, Sugar 2 g, ServingSize 1 serving

OVEN BAKED TROUT



Oven Baked Trout image

This easy Oven-Baked Rainbow Trout is a flavorful and healthy way of preparing your fresh catch! Plus, it takes less than 20 minutes to get dinner on the table!

Provided by Amy Nash

Categories     Dinner

Time 25m

Number Of Ingredients 7

2 rainbow trout (gutted and cleaned, with heads still on)
2-4 teaspoons olive oil
1 lemon (thinly sliced)
2 cloves garlic (sliced)
4 sprigs each of fresh dill and parsley (or rosemary or thyme)
Kosher salt
Freshly ground black pepper

Steps:

  • Preheat oven to 400 degrees F. Tear a large piece of heavy duty aluminum foil big enough to go completely around both fish and set it on a baking sheet.
  • Place trout on foil and drizzle each trout with 1-2 teaspoons of olive oil. Season the inside and outside with salt and pepper.
  • Place a few slices of lemon, one sliced clove of garlic, and a couple sprigs of fresh dill or the herb of your choice inside each of the trout. Fold the foil over the fish, crimping the edges well to create an envelope for the fish to bake in.
  • Bake for 10-15 minutes, checking after 10 minutes to see if the fish is done. It will be opaque and flake easily with a fork when done.

Nutrition Facts : Calories 57 kcal, Carbohydrate 6 g, Protein 1 g, Fat 4 g, SaturatedFat 1 g, Cholesterol 1 mg, Sodium 3 mg, Fiber 2 g, Sugar 1 g, UnsaturatedFat 4 g, ServingSize 1 serving

BAKED RAINBOW TROUT FISH FILLETS



Baked Rainbow Trout Fish Fillets image

These oven baked rainbow trout fillets are amazing! Such a tender fish, mouthwatering! All you need to do is season the trout, put it in the oven and bake! Super simple easy dinner!

Provided by MelanieCooks.com

Categories     Main Dish

Number Of Ingredients 4

1 1/2 lb rainbow trout fillets
1 tbsp butter (melted)
1 tsp salt
1/4 tsp pepper

Steps:

  • Preheat the oven to 425F. Line a baking sheet with parchment paper.
  • Put the rainbow trout fillets on a baking sheet in a single layer, skin side down.
  • Brush the rainbow trout fillets with melted butter and sprinkle with salt and pepper.
  • Put the baking sheet in the oven and bake for 10 minutes, or until the fish flakes easily with a fork.

Nutrition Facts : Calories 228 kcal, Carbohydrate 1 g, Protein 35 g, Fat 9 g, SaturatedFat 3 g, Cholesterol 108 mg, Sodium 659 mg, Sugar 1 g, ServingSize 1 serving

BAKED FRESH RAINBOW TROUT



Baked Fresh Rainbow Trout image

Very easy and tasty recipe I invented one day with ingredients on hand, for fresh rainbow trout (farmed or wild) that my family loves. It takes very little time and is much lighter than ocean fish. I use whole fish you can buy already gutted from the supermarket, with heads and tails still on. Make sure you pick trout that are really, really fresh. I find the dish doesn't even need lemon slices but you can use them if you like. The key is to remember to add the water to the dish as instructed in directions, which keeps fish from drying out. Serve with rice and veggies. Light and delicious. Be careful of bones! Make sure to add hot water to the dish; cold water can crack the baking dish.

Provided by In-a-Pickle

Categories     Seafood     Fish

Time 30m

Yield 6

Number Of Ingredients 8

2 teaspoons olive oil, or to taste
2 whole rainbow trout, gutted and cleaned, heads and tails still on
¼ teaspoon dried dill weed
¼ teaspoon dried thyme
salt and freshly ground black pepper to taste
½ large onion, sliced
2 thin slices lemon
2 tablespoons hot water

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with about 1 teaspoon olive oil.
  • Place trout in the prepared baking dish and coat with remaining olive oil. Season the inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place 1 lemon slice on each fish.
  • Bake in the preheated oven for 10 minutes; add water to dish. Continue baking until fish flake easily with a fork, about 10 minutes more.

Nutrition Facts : Calories 373 calories, Carbohydrate 1.5 g, Cholesterol 162.5 mg, Fat 15.3 g, Fiber 0.3 g, Protein 54.2 g, SaturatedFat 4 g, Sodium 158.6 mg, Sugar 0.5 g

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