Published: · Modified: by Makos
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Learn how to cook baked whole rainbow trout in just 20 minutes and serve it with a delicious Mediterranean lemon and olive oil sauce (ladolemono).
Once you make it, it will become one of your favorite quick weeknight dinners.
Jump to:
- Ingredients
- Instructions
- Substitutions
- Storage
- Side dishes - Pairing
- 📖 Recipe
- FAQ
This easy, Mediterranean-inspired baked whole rainbow trout recipe is a protein rich dish, packed with healthy omega-3 fatty acids from the fish and good-for-your-heart monounsaturated fatty acids from the olive oil.
To make it even more healthier, I like to serve it with boiled dandelion greens because this is a common pairing in Mediterranean cuisine.
Other healthy side dish options are these air-fryer Brussels sprouts, grilled asparagus, steamed broccoli, green beans or a pearl couscous salad.
Ingredients
You will only need a few simple ingredients to make this recipe, so quality is very important for the best taste. These ingredients are:
- Rainbow trout (other types of trout will also work)
- Salt
- Extra virgin olive oil
- Fresh lemon juice
- Dried oregano
- Freshly ground black pepper
Instructions
Preparation.
Rinse the trout under running water, drain and pat dry very well. Season it in and out with salt and pepper.
You don't have to scale the trout because the skin will peel off very easily after it's cooked.
Cooking:
You can use your oven to cook the trout in two ways.
1 st way: Bake.
Rub the fish with olive oil and sprinkle in and out with some salt. Transfer to a baking sheet lined with parchment paper and bake in the oven until the flesh is opaque and flakes easily with a fork (about 17-20 minutes, depending on the size of the fish).
2nd way: Broil.
Broiling the trout will give it more of a grilled flavor. Place the baking sheet on the top part of the oven, approximately 4-5 inches (10-12 cm) distance from the broiler. Broil for 9-10 minutes from one side, then using two spatulas, flip and cook for another 9-10 minutes the other side.
Make the lemon sauce (ladolemono):
Transfer all of the ingredients for the lemon olive oil sauce to a jar, close it firmly with the lid and shake well to combine.
Cooking Notes:
Baking or broiling the trout with the skin protects it from drying out (think of it like wrapping the fish in aluminum foil).
Cooking time will depend on the size of the fish, but 1-2 minutes more or less won’t have any dramatic impact on the final result.
The trout is cooked through when the fish flakes easily with a fork and the meat is opaque, or when a kitchen thermometer inserted at the thickest part of the flesh registers an internal temperature of 145 degrees Fahrenheit (63 degrees Celsius)
The lemon olive oil sauce has a rich, creamy taste which pairs perfectly with the mild flavor of the trout and also makes any other seasoning unnecessary. However, you can put some lemon slices and a few sprigs of fresh parsley in the belly of each trout before baking.
How to gut trout
I always ask for the fishmonger to gut the trout. If you have a trout that is not gutted, then follow this easy step-by-step guide to prepare it:
Rinse the trout under cold water to clean the exterior.
Lay the trout on a cutting board and make a shallow incision along the belly, from the anus towards the head, using a sharp knife. Be careful not to puncture any organs.
Use your fingers to carefully remove the organs (you can wear gloves for this) and any other internal parts. Pull them out gently, ensuring you remove everything.
Rinse the cavity of the trout under cold water to remove any remaining blood or tissue and pat it dry with paper towels.
Substitutions
Instead of dried oregano you can also use dried thyme. Other options are fresh dill or other fresh herbs like parsley, fennel fronds and chervil .
You can replace the trout with other freshwater fish, but baking times may change.
Add some dried garlic powder or minced fresh garlic to the lemon sauce (ladolemono) for an interesting twist. Lemon zest or ground coriander seeds will also pair very well.
For a French-style trout recipe, this trout meuniere from thefrenchcookingacademy.com is cooked in a pan with a lemon-butter sauce and almonds.
Storage
Transfer any left overs in an airtight container (including the lemon-olive oil sauce) and store in the fridge for up to 3 days.
Side dishes - Pairing
Boiled greens like dandelion greens or white mustard greens are a classic Mediterranean combination for this baked rainbow trout recipe. Rice (such as brown rice or wild rice) and potatoes (such as this Mediterranean potato salad) are also great with trout.
More side dishes for trout:
- Tabbouleh (tabouli) salad
- 3 ways to cook Israeli couscous (pearl couscous recipe)
- Traditional Greek salad (authentic recipe by a Greek)
📖 Recipe
Easy baked whole rainbow trout (20-minute recipe)
Makos
Learn how to cook baked whole rainbow trout in just 20 minutes and serve it with a delicious Mediterranean lemon and olive oil sauce.
5 from 4 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine gluten-free, Healthy, Mediterranean
Servings 4
Calories 646 kcal
Ingredients
For the trout:
- 4 rainbow trout gutted and cleaned (about 14 oz/400 grams each)
- 2 tablespoons olive oil
- Salt
For the lemon-olive oil sauce:
- 2 tablespoons freshly squeezed lemon juice
- 4 tablespoons olive oil
- 1 teaspoon dried oregano
- Freshly grated black pepper
- a pinch of salt
Instructions
Preheat your oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper.
Preparation: Rinse the trout under running water, drain and pat dry very well.
Rub the fish with olive oil and sprinkle in and out with some salt.(you don't have to scale the trout because the skin will peel off very easily after it's cooked).
Bake: Transfer to the baking sheet and bake in the oven until the flesh is opaque and flakes easily with a fork (about 17-20 minutes, depending on the size of the fish).
Alternatively you can use the broiler which will give the trout a grilled flavor:
Place the baking sheet on the top part of the oven (approximately 4 inches - 10 cm distance from the broiler) and broil for 9-10 minutes the one side. Then, using two spatulas, flip and cook for another 9-10 minutes the other side.
Make the lemon-olive oil sauce: Transfer all of the ingredients for the sauce to a jar, close it firmly with the lid and shake well to combine.
Serve.
Notes
- Trout doesn't have a strong fishy taste. If you want to further reduce the fishiness, rub the trout inside out with fresh lemon juice and rinse it with fresh water. You can do that with all fish.
- Cooking time for the trout will depend on the exact temperature of your broiler and the distance of the pan. Test for doneness with a fork when the skin is browned and charred.
- The fish can be served whole on plates. The skin will be easily peeled off with a fork. Open the trout in the middle (butterfly) and remove all the bones. Drizzle with the dressing and add extra salt if needed.
Serving with the dandelion greens or other kind such as white mustard greens:
Clean the greens and cut them into 4 inches/10 cm pieces. Add them to a pot filled with salted boiling water and boil for 20 minutes or until tender (you should be able to easily squeeze the thick part of the stem with your fingers). Drain in a colander, transfer in a bowl and drizzle with plenty of fresh lemon juice and extra virgin olive oil.
Nutrition
Calories: 646kcal
Tried this recipe?Let us know how it was!
FAQ
What does rainbow trout taste like?
While it is related to salmon, trout is a white flesh fish with a much milder, nutty, slightly sweet flavor and tender, flaky texture. If you like cod or sole fish you will probably also like trout.
Because it doesn't have a strong fishy flavor, it's a perfect fish for people who are not used to eating fish.
Do I have to scale trout?
No, you don't have to scale trout prior to cooking them. You can cook them with the scales on, or you can remove the scales, or you can remove the skin entirely to make a filet.
Is rainbow trout a good fish?
Rainbow Trout is a sustainable, low mercury fish labeled a “best choice” according to the article advice about eating fish by the FDA.
In other words, trout is one of the healthiest fishes you can include in your diet.
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Reader Interactions
Comments
Marilena
I absolutely loved the photography Mako! I look forward to trying this recipe if I get lucky enough to find rainbow trout as fresh as the one you used here!Reply
Makos
Thank you, Marilena!!!
Reply
Jen
Looks fantastic!
Reply
Makos
Thank you! It's a favorite ?
Reply
Nick @ GreekBoston.com
This dish is a classic! Rainbow trout is one of those fish that people don't always associate with Greek cuisine, but the truth is that it is used whenever it is available. These dandelion greens really provide a nice contrast, as well.
Reply
Makos
Thanks Nick, happy you like it!!!
Reply
Akhila@Pepper Delight
Trout is one of my favorite, but its hard to find it here in seafood markets. I have tried it many times from restaurants and its so delicious. You know this recipe is a keeper because I dont have to scale the fish!!Reply
Makos
It's my favorite too!
Reply
Joyce
I need to eat more fish, and this looks amazingly delish! Aw man, why can't you be closer so I can just steal food from you heehee, you always have such yummy things going on!Reply
Beth
It was delicious and very easy, my husband loved it!Reply
Makos
That's great!!!
Reply
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