Baked trout with garlic and butter is delicious. It is a simple healthy dinner we started making years ago and it’s so good we have never needed to change a thing. Here we used fresh pieces but figured out the temp and timing for Baking Frozen Fish in Oven too.
If you want to cook fish simple you just need a baking sheet with some olive oil or butter. I like to just season lightly with salt and pepper so we can really taste the flavor of the filet. I assure you, this seafood dish that will become a family favorite for you too.
What is Trout?
This variety is found in fresh water and most widely known for its tender flesh and mild flavor. It lends itself perfectly to baking. It is delicious enjoyed as is but you have the ability to change it up with a variety of seasonings or add a lot of flavor with our Salmon Dry Rub.
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 is here but you can also stuff with lemon and herbs if cooking a whole fish instead.
Ingredient Notes
There are 3 varieties out there you can find. You may not have the selection of them all at the store but just know that there are sea, brown or rainbow trout fillets to choose from. Each has a slightly different flavor but generally similar characteristics and cook times.
Extra virgin olive oil on the top will keep the flesh moist so it doesn’t dry out (which would be tragic). You could use avocado oil instead if you’d rather.
I also like to add a pat of butter on top of each piece to add additional moisture as well as flavor. My favorite brand is salted Kerrygold above all others. They have a herbed type too that is out of this world if you can find it at the store.
As far as seasonings, keep it simple with salt and pepper. You can lay a slice of lemon on top for added natural citrus flavor. For a spicy kick use a sprinkle of red pepper flakes or dry Sriracha.
Variations and Substitutions
Top your fish with a mixture of parmesan and chopped hers, some add a bit of breadcrumbs too when making Herbed Crusted fish. You could sprinkle olives, tomatoes, and capers over the trout, and season with Mediterranean herbs for a taste of the Mediterranean coast.
Breaded Option
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.
What temperature is trout cooked at?
Trout is typically cooked to an internal temperature of 145°F or 63°C. This temperature is recommended by the USDA and ensures that the fish is safe to eat while maintaining its moisture and flavor. Once there, the flesh should be opaque and easily flake with a fork, indicating that it’s fully cooked and moist.
Baked Trout Recipe
Equipment
- 1 baking sheet
Ingredients
- 1 filet trout, sliced in half with bones removed, skin-on
- 3 tbsp minced garlic
- 1.5 tbsp olive oil
- 1 tsp salt
- 1/2 tsp pepper
- 1 tbsp butter, sliced, optional
- 1/2 lemon, optional
Instructions
- Blot dry the fillets with paper towels. Preheat the oven to 350 degrees F. Brush olive oil on top and bottom. Set on baking sheet with skin side down.
- Sprinkle on salt and pepper as well as any other seasonings you'd like. Sprinkle and spread minced garlic on flesh side. Put a small pat of butter on the top of each piece, optional.
- Slice lemon and place on top of each piece too, optional. Bake in oven for 13-15 minutes or until flaky. Serve.
Video
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Above instructions would really work for most other fish varieties. With our Baked Salmon I like to set the temp. a bit higher so the seasonings kinda’ brown and get just a bit crisp.
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. 😉
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 make Fish Skin Chips with them!
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.
👍😊💞🙏!!!!