“You must lose a fly to catch a trout.”
Baked Rainbow Trout
If you're looking for quick and easy recipes that are also nutritious, this Baked Rainbow Trout dish is a great option for getting a healthy meal on the table quickly. This fresh trout dish is flavorful, light, low-carb, gluten-free and packed with healthy omega 3 fatty acids. Did I mention that this recipe is high protein?
Ingredients
Instructions
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Preheat oven to 400°F. Line a shallow baking pan with non-stick aluminum foil or non-stick parchment paper.
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Dry the trout fillets and place them (skin side down) in the baking pan. Brush olive oil on top of each fillet.
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Sprinkle the powdered seasoning on each fillet and then place one or two thin lemon slices atop each fillet.
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Bake trout for 10-15 minutes. When done, the fillets should be opaque and flaky and reach 145°F on an instant read thermometer. Remove from the oven.
Serving Size 4 oz.
Servings 4
- Amount Per Serving
- Calories 156kcal
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 2g10%
- Cholesterol 67mg23%
- Sodium 40mg2%
- Potassium 511mg15%
- Protein 24g48%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Classic sides for trout include smashed baby potatoes with cheese, steamed vegetables and different sauces such as smoky remoulade sauce or lemon butter sauce. You might also consider buttery garlic sugar snap peas, grilled broccolini, or grilled tomatoes.
The trout that you find in the grocery stores in the US are usually farmed. We know what you are thinking that farmed is bad and wild is good. However, this is incorrect. The farmed trout in freshwater ponds and concrete raceways mimics a flowing river. The wild trout in lakes have a higher potential for contaminants. So farmed is good in this case. According to Medical News Today, “There are strict regulations governing trout farming in the U.S., which limit the number of chemicals that farmers can use. This regulation results in lower mercury levels, making this variety of farmed fish a safer and more healthful choice”.