Baked Rainbow Trout With Garlic Butter

This recipe for baked rainbow trout with garlic butter is so quick and easy that it will soon become a weekly dinner staple. Similarly to salmon, rainbow trout is a nutritious fish option, high in Omega-3 fatty acids and protein, and baking it in the oven with butter, herbs and spices is the best way to enhance its delicate texture and nutty flavour. It’s gluten-free and low-carb friendly, great for Easter.

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This baked trout recipe is easily adaptable to other fish like salmon fillets or white fish, but I happened to have picked up some rainbow trout fillets on the weekend so here we are! This dish is easy, quick, nutritious and not too heavy. Baked rainbow trout is great with a side of veggies or salad, rice, quinoa or mashed potatoes; it’s great for Easter, too.

A little bit about rainbow trout

If you haven’t done much cooking with rainbow trout, here is what you need to know:

• Rainbow trout, while belonging to the same family as salmon (Salmonidae), has a slightly different culinary profile. The taste of trout is milder and more delicate than that of salmon, with a subtle nuttiness. This makes it an excellent choice for those who prefer a less intense fish flavour.
• Unlike salmon, which is known for its rich, oily texture and stronger taste due to its higher fat content, rainbow trout is less fatty, so it’s much lighter with a more subtle flavour.
• Nutritionally, rainbow trout is a good source of high-quality protein, omega-3 fatty acids beneficial for heart and brain health, and essential nutrients like B vitamins, vitamin D, and selenium. While it may have a lower omega-3 content compared to salmon, it’s still considered a healthy choice for a balanced diet.
• It’s a pretty versatile fish when it comes to cooking and serving. Its tender flesh lends itself grilling, baking, broiling, and pan-frying. It pairs beautifully with a range of seasonings — from simple lemon and herbs to more robust flavours like almonds or capers, without overwhelming the fish’s natural taste.
• Don’t Overcook: Rainbow trout cooks quickly due to its delicate texture. Overcooking can dry it out, so it’s crucial to watch the cooking time closely.

👉 If you’re looking for similar fish recipes, check out my whole baked trout with herby salsa, baked salmon with rosemary and chili, festive baked salmon or pan-fried cod with garlic and parsley.

What You’ll Need

Here is what you need to make this baked trout recipe:

• Rainbow trout fillets – this recipe uses filleted trout, which you can ask your fishmonger to do. If you have whole trout fillets, you can fillet them yourself using these video instructions. I did 2 large fillets (from 1 whole fish) for 4 servings with side dishes. The number of servings will depend on the size of the trout. Some are smaller, so 1 fillet is more suitable for 1 or 1.5 servings.
• Butter – butter and fish are a match made in heaven, especially when you pair it with salt and garlic. I almost always use salted butter, so you may need to add a little more salt if using unsalted stuff.
• Flavours – fresh garlic, salt, pepper, garlic powder/granulated garlic, dried herbs of choice and fresh dill (I love this herb with fish).

How To Cook Rainbow Trout In The Oven

Find the full list of ingredients, nutritional info, and instructions in the recipe card below. Here are some step-by-step pictures to guide you along.

What To Serve With Baked Trout

Baked trout, with its delicate flavor and tender texture, pairs wonderfully with a variety of side dishes. Here are four suggestions that complement its taste and add balance to your meal:

1. Grilled asparagus: the slight crispness of the asparagus adds a lovely texture contrast to the flakiness of the fish.
2. Lemon herb quinoa: Quinoa cooked with lemon zest and mixed with fresh herbs like parsley, dill, or chives offers a light and refreshing side that complements the trout without overpowering it. The quinoa also adds a wholesome grain element to the meal, making it more satisfying.
3. Mashed potatoes: I especially like this with a healthier cauliflower and sweet potato mash as the sweetness pairs so well with the garlicky trout.
4. Roasted baby potatoes: Baby potatoes, halved and roasted with rosemary, thyme, and a touch of olive oil, provide a hearty and rustic side. Their crispy exterior and soft interior make them an irresistible addition to the soft textured trout.
5. Cucumber dill salad: A light and crisp cucumber salad, tossed with dill, a light vinaigrette, and perhaps a touch of yogurt or cream, offers a cool and refreshing contrast to the warm, baked trout. This salad is especially great for adding a fresh and zesty note to your meal.

Variations

As I mentioned above, this recipe is a great template to use on other types of fish and you can easily create a slight variation by using different herbs and spices.

Try adding chopped sun-dried tomatoes, capers and olives for an Italian spin; or go with garlic, chili, ginger and green onions with a splash of soy and mirin for a Japanese-Asian fusion vibe.

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