Baked Rainbow Trout

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A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

This baked rainbow trout recipe is simple to make and incredibly flavorful. You can also adapt it for the grill or even pan fry if you prefer. No matter how you cook it, this fish will be moist and delicious.

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My dad loves to fish and I grew up on fresh fish from the rivers and lakes in the area. There is nothing like a freshly caught freshwater fish in my book. Many times I would go with him and fish. Still to this day, I find fishing to be a wonderful and calming pass time and hope to pursue it further in my life.

I have talked about my love for the sport here and here. Now that summer is fully here, we are enjoying tons of fresh caught fish from local markets and I thought I would share how I am prepping fish right now as they are available.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

I love cooking whole fish for a few reasons. One, they look beautiful on a table when you serve them and then secondly they take about 20-30 minutes to cook so you can prep it and let it come to room temp while you wait for guests to arrive. Then during appetizers you can pop it in the oven and by the time it is ready everyone will be ready to be seated. It is incredibly easy.

 What are the Health Benefits of Rainbow Trout?

Rainbow trout are not just delicious, they’re also a healthy meal choice. With so many essential Omega-3 fatty acids and potassium packed into this little fish – all good things for managing high blood pressure or boosting metabolism–rainbow trouts have plenty more up their sleeve too! 

They contain phosphorus which helps maintain bone health; B6 vitamin that aids in improving muscle strength AND mental function; pantothenic acid necessary to produce red blood cells while regulating moods (among other amazing capabilities), selenium an antioxidant mineral used against free radicals inside our bodies…the list goes on forever!! Read on below how to make yourself this healthy dish!

How to Make Baked Rainbow Trout Recipe

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

 Ingredients Needed to Make Baked Rainbow Trout

1 Rainbow Trout or any medium size freshwater fish

1 shallot

1 large handful of flat leaf parsley

1 lemon

1 tbsp of EVOO

sea salt and freshly ground pepper

In season veggies that can be roasted (I used early garlic and end of season asparagus)

Equipments/Materials Needed

Parchment paper

Baking dish

Baker’s twine

If you have multiple fish just adjust the recipe to the number of fish you have. One fish typically serves two people.

Step By Step Guide:

1.  To begin, preheat the oven to 350 degrees Fahrenheit.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

2.  Place fish on a sheet of parchment paper and open the filleted fish with bones removed (you can have this done at the market) and place the parsley, thinly sliced shallots, and sliced lemon. Finish by sprinkling with a generous amount of salt and pepper.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

3: Close up the fish and then rub the top in the olive oil. You can let the fish sit for about 30 minutes to come to room temp.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

3: Close up the fish and then rub the top in the olive oil. You can let the fish sit for about 30 minutes to come to room temp.

4: While you wait, add your veggies and a dash of olive oil to your pan so it is ready as well.

5: Wrap up the fish in the parchment paper and tie it up to help keep it all together.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

6. When you are ready to bake the fish, Place in over for 20-30 minutes depending on the size of the fish. I sometimes check it at 15 minutes if it is smaller. Sometimes it can be done that soon.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

7. Take fish out and serve immediately on your table with those you are gathering with. Set the veggies on a separate platter to enjoy or place them around the fish for a beautiful plating.

A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.
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A Recipe for a simple way to bake a whole Rainbow Trout this summer. Get the Recipe on The Fresh Exchange.

Baked Rainbow Trout

  • Author: Megan Gilger
  • Prep Time: 40 minutes
  • Cook Time: 20 minutes
  • Total Time: 1 hour
  • Yield: 4-6 servings

Description

The best-tasting baked rainbow trout with a crispy skin that you can have in less than 30 minutes. Perfect fish recipe for any parties or weekend getaways.


Ingredients

1 Rainbow Trout or any medium size freshwater fish
1 shallot
1 large handful of flat-leaf parsley
1 lemon
1 tbsp of EVOO
Sea salt and freshly ground pepper
In season veggies that can be roasted (I used early garlic and end of season asparagus)


Instructions

  1. To begin, preheat the oven to 350 degrees Fahrenheit.
  2. Place fish on a sheet of parchment paper and open the filleted fish with bones removed (you can have this done at the market) and place the parsley, thinly sliced shallots, and sliced lemon. Finish by sprinkling with a generous amount of salt and pepper.

3: Close up the fish and then rub the top in the olive oil. You can let the fish sit for about 30 minutes to come to room temp.

4: While you wait, add your veggies and a dash of olive oil to your pan so it is ready as well.

5: Wrap up the fish in the parchment paper and tie it up to help keep it all together.

  1. When you are ready to bake the fish, Place in the oven for 20-30 minutes depending on the size of the fish. I sometimes check it at 15 minutes if it is smaller. Sometimes it can be done that soon.
  2. Take fish out and serve immediately on your table with those you are gathering with. Set the veggies on a separate platter to enjoy or place them around the fish for a beautiful plating.

At the end of the week, I will be sharing this month’s first summer Simple Evening to close out the month of June. Stay tuned!

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Hello! I’m Megan Gilger,

A strong believer that nature and the seasons are our greatest teachers. We live on a hill in Leelanau County, Michigan just a stone’s throw from Lake Michigan. This land we are responsible for is where we are focused on building a life around the seasons and intention. We spend our days here building a regenerative model of living and focusing our garden on native plants and intensive polyculture planting styles. My focus is less on self-sufficiency and more on community-sufficiency through how we grow and connect through the seasons.
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