This rainbow trout recipe is incredibly flavorful, flaky and easy! It takes less than 20 minutes from start to finish. Everything is made in one pan and comes out perfectly delicious every time. This recipe is great for holidays, family get togethers, and more!

Rainbow trout recipe.

Why You’ll Love This Recipe

  • This rainbow trout recipe takes under 20 minutes total.
  • The fish comes out flaky and juicy. So does this delicious Halibut recipe!
  • Other than the trout, this recipe uses only pantry staple ingredients.
  • The seasonings add flavor without being overpowering.
  • If you prefer salmon, you will love this Sockeye Salmon Recipe and this Cast Iron Salmon!
  • It is made with healthy ingredients.
  • This recipe is Whole30 compliant, Keto, Paleo, gluten free, dairy free, egg free, low carb nut free and sugar free.
  • Check out this Trout Recipe for a pan seared version! For a baked version, make this Steelhead Trout!

Ingredients & Substitutions

These are the main ingredients and substitutions for this rainbow trout recipe. Scroll down to the recipe card for full ingredients list and instructions.

If possible, buy fresh rainbow trout. If needed, use frozen. Simply thaw before making this recipe.

Black pepper and sea salt add a subtle flavor to the fish.

In addition, paprika and garlic powder add a little heat and garlicky flavor. Feel free to adjust amounts to suit your taste.

Olive oil helps this fish juicy. If desired, replace this with avocado oil or melted butter.

A little lemon juice pairs nicely with the rainbow trout. Serve fish with lemon slices if desired.

Rainbow trout and other ingredients.

What is Rainbow Trout?

Rainbow trout is a type of trout fish. It can be found in the rivers of the Pacific Ocean in both Asia and North America.

Steelhead trout is a type of rainbow trout.

Young rainbow trout typically feeds on plankton. Adult trout eat small fish and fish eggs.

An adult rainbow trout is typically 1 to 2 feet long, or 12 inches to 24 inches in length.

Trout is a relatively mild fish. Its flavor is somewhat comparable to salmon, but even less robust. It is not known for being overly fishy.

Rainbow trout can be seared, baked, or grilled.

Taste & Texture

This rainbow trout recipe is hearty, savory and flavorful! The main flavors are garlic and lemon. The olive oil adds a great moisture and flavor. The paprika adds a mild spice.

The texture is flaky and juicy.

How to Make

Step 1

First, preheat oven to 400 degrees Fahrenheit. Line a rimmed baking pan with parchment paper.

Step 2

Pat fish dry with paper towel. Season on flesh side (not skin side) with pepper, paprika, garlic powder and sea salt.

Seasoned fish on plate.

Step 3

Place seasoned fish on parchment lined pan. Drizzle olive oil over both fillets. Squeeze lemon juice on top.

Trout on pan.

Step 4

Bake for 12 to 15 minutes or until fish is flaky. To test doneness, insert fork into flesh. Twist the fork. If the flesh is flaky, then it is done.

Trout with oil.

Step 5

Lastly, remove fish from oven. Serve with sliced lemon if desired.

Expert Tips & Tricks

For ultimate freshness, use fresh rainbow trout. However, frozen trout can be used.

If using frozen fish, thaw completely before making.

Adjust seasonings to suit your taste.

Bake trout until flaky.

To test doneness, insert fork into fish. Gently twist the fork. If the flesh flakes, then the skin is done.

Ultimately, trout does not need a knife. It is flaky and tender enough to eat with only a fork.

How to Serve & Store

Serve this rainbow trout recipe hot and fresh from the oven.

Top with lemon slices if desired.

This fish pairs well with cauliflower rice, French fries, and mashed potatoes.

For a lighter option, serve with salad or roasted veggies.

Serve with the pan juices for maximum flavor.

Store leftovers in the fridge for up to 4 days.

Flaky rainbow trout.

Frequently Asked Questions

Do you need to remove the skin?

No, there is no need to remove the skin from trout.

Is rainbow trout healthy?

Yes, rainbow trout is very healthy. It is high in protein and low in carbs.

How do you know when it is done?

Insert fork into the fish. If you twist fork and flesh flakes, then it is done. Use a meat thermometer if desired. Internal temperature should be 145 degrees Fahrenheit.

Is this recipe gluten free?

Yes, this recipe is naturally gluten free.

You May Also Like

If you make this rainbow trout recipe, I would really appreciate a review! You can find me on Instagram, Facebook, and Pinterest. I would love for you to follow along!  For more ideas, check out these Dinner Recipes.

Rainbow trout recipe.
At a Glance:
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes

Get the Recipe: Rainbow Trout Recipe

This rainbow trout recipe is super quick and easy! The fish comes out flaky, moist and so flavorful. Great for dinner parties, holidays, family dinners and more!
5 from 17 votes
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Ingredients

2 servings

Instructions 

  • First, preheat oven to 400 degrees Fahrenheit. Line a rimmed baking pan with parchment paper.
  • Pat fish dry with paper towel. Season on flesh side (not skin side) with pepper, paprika, garlic powder and sea salt.
  • Place seasoned fish on parchment lined pan. Drizzle olive oil over both fillets. Squeeze lemon juice on top.
  • Bake for 12 to 15 minutes or until fish is flaky. To test doneness, insert fork into flesh. Twist fork. If the flesh is flaky, then it is done.
  • Lastly, remove fish from oven. Serve with sliced lemon if desired.

Notes

  • This recipe can be made using thawed out frozen fillets.
  • Feel free to adjust seasonings as desired.
  • The paprika gives the fish a very subtle hint of spice.  Feel free to omit for a mild flavor.  Alternatively, use more for a spicy flavor.
  • Bake trout until flaky.
  • Store leftovers in the fridge for up to 4 days.
Calories: 182kcal, Carbohydrates: 2g, Protein: 20g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Cholesterol: 1mg, Sodium: 2mg, Potassium: 46mg, Fiber: 0.4g, Sugar: 0.3g, Vitamin A: 45IU, Vitamin C: 5mg, Calcium: 7mg, Iron: 0.2mg
Author: Addison LaBonte
Course: Main Course
Cuisine: American

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