Ingredients & Substitutions
Here I explain the best ingredients for my baked trout recipe, what each one does, and substitution options. For measurements, see the recipe card.
How To Cook Rainbow Trout
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
Choose pieces that are similar in size and thickness. That way, they’ll bake at the same rate. If yours are different, you may want to check on them in the oven and remove the ones that are done first. Leave the skin on for baking. This leaves the rainbow trout more flavorful, and also protects the delicate flesh from the heat of the pan. It’s up to you if you want to eat it after cooking. Bake within 15 minutes of brushing on the olive oil mixture. After that time, the lemon juice in the mixture will start to “cook” the fish, kind of like ceviche. You can whisk the mixture in advance if you like, but only put it on the fish when you’re ready to cook. Check the internal temperature. If you’ve been around here a hot minute, you know I’m obsessed with getting the right temp for all my proteins. In this case, it’s the difference between a moist, flaky trout and a dry, overcooked one! I love this meat thermometer because it reads so quickly. I highly recommend an internal temp of 135-140 degrees F to keep your fish moist. At 145 degrees F, it’s usually more dry. For this rainbow trout recipe, I usually start checking around 8-10 minutes in. Prefer a sweeter flavor? My version here leans garlicky, herby, and lemony, but trout recipes work really well with sweet flavors, too. My salmon marinade works perfectly with it, and after marinating you can bake it the same way.
Vegetables – You can roast asparagus or broccolini together with the rainbow trout on the same sheet pan, as they bake quickly. If your veggie pieces are thicker, you may need to remove the baked trout and cook the vegetables for an extra few minutes. Or saute zucchini or green beans almondine on the stovetop while the trout cooks, and both will be ready at the same time. Potatoes – To make your meal more hearty, roast potatoes in the oven before cooking the fish, or air fry potatoes at the same time. I highly recommend serving lemon butter sauce over both the trout and the potatoes! Salad – This fish is very light, so often I just serve it with a salad for a light meal. Try it with my fresh Greek salad for something light and tangy, or my beet salad for a sweet, earthy vibe.
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Tips: See the details in the post above! I’ve got tips to help you get you perfectly moist, flaky rainbow trout every time. Store: Up to 3 days in the fridge. Reheat: Bake in the oven for 10 minutes, or fry in a skillet. Be careful not to overcook, so it doesn’t turn out dry. Freeze: Up to 3 months in the freezer, but it tastes best fresh.
