Baked Trout in the Oven at 350

Oven baked trout fillets are delicious. Simple with salt, pepper and lemon slices makes a healthy dinner. Fresh pieces are best but Baking Frozen Fish in Oven is also possible.

Baked Trout Recipe

Baked trout is a dish that not only appeals to seafood enthusiasts but also to those looking for a healthy and flavorful meal option. A freshwater fish known for its tender flesh and mild flavor, lends itself perfectly to baking. From its health benefits to delicious recipes that will elevate your tastebuds with our Salmon Dry Rub or just salt and pepper.

We have made this a number of different ways for cooking rainbow trout, sea or another variety. With light seasoning with no breading, coated with Italian breadcrumbs, or Pecan Crusted Trout with crushed nuts. I will talk about all the options below but typically the baking time remains the same to keep it flaky and moist.

How to Bake Trout

Health Benefits of Trout – These fillets are rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation in the body. It’s an excellent source of lean protein, making it a great choice for those looking to build and repair muscles. Packed with essential vitamins and minerals, including B vitamins, selenium, and phosphorus, you get them all in every bite.

• 1 sea, brown or rainbow trout fillets
• 3 tbsp minced garlic
• Olive oil and salt
• Pepper
• 1/2 lemon optional
• 1 tbsp butter sliced
• if you want a bit of heat you can use a sprinkle of chili flakes

We have shared how to roast frozen broccoli in the oven too. This is a great one because you can use two shelves to make them both. Vegetables and fish make for a super healthy meal. Add a bit of parmesan on to your veggies at the end for the kiddos if they aren’t so sure about greens yet. 😉

Oven Baked Trout

You can experiment with various seasonings and toppings to create different flavors for your flesh or on the trout skin itself.

• Top your fish with a mixture of parmesan and chopped hers, some add a bit of breadcrumbs too when making Herbed Crusted fish.
• Drizzle a lemon-butter sauce over the trout before baking for a zesty and indulgent twist.
• Sprinkle olives, tomatoes, and capers over the trout, and season with Mediterranean herbs for a taste of the Mediterranean coast.

If you like a sort of shake n’ bake consistency on the outside you can coat the outsides with some breadcrumbs, Italian style or Panko like our Oven Fried Fish. This is usually a kid favorite as it is a bit like homemade fish sticks but healthier for sure.

1. Preheat the Oven to 350°F is what I prefer though 375 degrees would work with a few less minutes.
2. Season the Trout inside and out with olive oil and minced garlic. Season both the inside and outside with salt and pepper.
3. Bake on a baking sheet lined with parchment paper for approximately 20-25 minutes if whole, or until the flesh flakes easily with a fork.
4. Serve with additional lemon slices and fresh herbs with your favorite side dishes, such as roasted vegetables or a light salad.

You can also Stuff with Lemon and Herbs inside the cavity if cooking a whole fish, or on fillets if sliced already. This adds aromatic flavors to the fish.

Baked Trout Fillets

Below instructions would really work for most other fish varieties. With our Baked Salmon With Dry Rub I like to set to 400 so the seasonings kinda’ brown and get just a bit crisp. With this one I set lower to 350 degrees F for a bit longer to keep it super moist all the way around.

1. Preheat your oven
2. If you have trout fillets, lay them on a baking sheet lined, skin side down with parchment paper or foil.
3. Brush with olive oil or melted butter and season them with salt, pepper, and any optional seasonings you prefer.
4. Bake in the preheated oven for approximately 12 – 15 minutes, or until the flesh flakes easily with a fork.

Once baked, transfer to serving plates. Garnish with fresh herbs and a squeeze of fresh lemon juice if desired. Hate to waste food and wondering what you can do with the outer layer you likely didn’t consume? NO problem, slice skin into pieces and throw them into an air fryer until crispy at 400 degrees f flipping every few minutes.

Baked Rainbow Trout