Baked Rainbow Trout With Garlic Butter

This recipe for baked rainbow trout with garlic butter is so quick and easy that it will soon become a weekly dinner staple. Similarly to salmon, rainbow trout is a nutritious fish option, high in Omega-3 fatty acids and protein, and baking it in the oven with butter, herbs and spices is the best way to enhance its delicate texture and nutty flavour. It’s gluten-free and low-carb friendly, great for Easter.


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This baked trout recipe is easily adaptable to other fish like salmon fillets or white fish, but I happened to have picked up some rainbow trout fillets on the weekend so here we are! This dish is easy, quick, nutritious and not too heavy. Baked rainbow trout is great with a side of veggies or salad, rice, quinoa or mashed potatoes; it’s great for Easter, too.

A little bit about rainbow trout

If you haven’t done much cooking with rainbow trout, here is what you need to know:

  • Rainbow trout, while belonging to the same family as salmon (Salmonidae), has a slightly different culinary profile. The taste of trout is milder and more delicate than that of salmon, with a subtle nuttiness. This makes it an excellent choice for those who prefer a less intense fish flavour.
  • Unlike salmon, which is known for its rich, oily texture and stronger taste due to its higher fat content, rainbow trout is less fatty, so it’s much lighter with a more subtle flavour.
  • Nutritionally, rainbow trout is a good source of high-quality protein, omega-3 fatty acids beneficial for heart and brain health, and essential nutrients like B vitamins, vitamin D, and selenium. While it may have a lower omega-3 content compared to salmon, it’s still considered a healthy choice for a balanced diet.
  • It’s a pretty versatile fish when it comes to cooking and serving. Its tender flesh lends itself grilling, baking, broiling, and pan-frying. It pairs beautifully with a range of seasonings — from simple lemon and herbs to more robust flavours like almonds or capers, without overwhelming the fish’s natural taste.
  • Don’t Overcook: Rainbow trout cooks quickly due to its delicate texture. Overcooking can dry it out, so it’s crucial to watch the cooking time closely.

👉 If you’re looking for similar fish recipes, check out my whole baked trout with herby salsa, baked salmon with rosemary and chili, festive baked salmon or pan-fried cod with garlic and parsley.

Baked trout recipe with garlic butter close up shot

What You’ll Need

Here is what you need to make this baked trout recipe:

  • Rainbow trout fillets – this recipe uses filleted trout, which you can ask your fishmonger to do. If you have whole trout fillets, you can fillet them yourself using these video instructions. I did 2 large fillets (from 1 whole fish) for 4 servings with side dishes. The number of servings will depend on the size of the trout. Some are smaller, so 1 fillet is more suitable for 1 or 1.5 servings.
  • Butter – butter and fish are a match made in heaven, especially when you pair it with salt and garlic. I almost always use salted butter, so you may need to add a little more salt if using unsalted stuff.
  • Flavours – fresh garlic, salt, pepper, garlic powder/granulated garlic, dried herbs of choice and fresh dill (I love this herb with fish).
ingredients for baking rainbow trout

How To Cook Rainbow Trout In The Oven

Find the full list of ingredients, nutritional info, and instructions in the recipe card below. Here are some step-by-step pictures to guide you along.

how to bake rainbow trout in the oven

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Baked Rainbow Trout With Garlic Butter

Prep Time: 10 minutes
Cook Time: 18 minutes
Total Time: 28 minutes
Servings: 4 servings
Course: Main
Cuisine: Healthy
Print Pin Save
5 from 6 votes
Calories: 240kcal
Tasty, nutritious and easy, this baked rainbow trout with garlic butter and herbs is a versatile main that can be served with many side dishes. This trout recipe can be adapted to salmon fillets or white fish. It's gluten-free, low-carb and Whole30-friendly.

Ingredients 

  • 2 rainbow trout fillets about 1-1.5 lb / 500-650 grams of fish
  • 2 tbsp butter
  • 1 tbsp chopped garlic
  • 1/2 tsp salt
  • 1/3 tsp pepper
  • 1 tsp garlic powder or granulated powder
  • 1/2 tsp dried herbs such as basil, oregano, thyme or mixed Italian
  • 5 sprigs of dill
  • 2 lemon wedges to serve

Instructions

  • Preheat the oven to 175 C / 350 F. Line a baking dish with foil or parchment paper and place two rainbow trout fillets inside.
  • Mix salt and spices. Sprinkle over trout fillets.
  • Melt the butter and mix with chopped garlic. Spread on the trout fillet. Finely chop the dill and also sprinkle on the trout. Cover the top with foil or fold the parchment paper and bake for 15 minutes.
  • Then unfold the foil and bake the trout for another 5 minutes. After this, transfer the fish to a plate and serve with lemon wedges on the side. You can also add more butter and chopped dill.

Nutrition

Calories: 240kcal | Carbohydrates: 3g | Protein: 31g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 104mg | Sodium: 384mg | Potassium: 764mg | Fiber: 0.5g | Sugar: 0.3g | Vitamin A: 284IU | Vitamin C: 10mg | Calcium: 115mg | Iron: 1mg
Keywords: Fish Recipes, Fish, Trout
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
Baked trout with herbs and garlic butter on a plate

What To Serve With Baked Trout

Baked trout, with its delicate flavor and tender texture, pairs wonderfully with a variety of side dishes. Here are four suggestions that complement its taste and add balance to your meal:

  1. Grilled asparagus: the slight crispness of the asparagus adds a lovely texture contrast to the flakiness of the fish.
  2. Lemon herb quinoa: Quinoa cooked with lemon zest and mixed with fresh herbs like parsley, dill, or chives offers a light and refreshing side that complements the trout without overpowering it. The quinoa also adds a wholesome grain element to the meal, making it more satisfying.
  3. Mashed potatoes: I especially like this with a healthier cauliflower and sweet potato mash as the sweetness pairs so well with the garlicky trout.
  4. Roasted baby potatoes: Baby potatoes, halved and roasted with rosemary, thyme, and a touch of olive oil, provide a hearty and rustic side. Their crispy exterior and soft interior make them an irresistible addition to the soft textured trout.
  5. Cucumber dill salad: A light and crisp cucumber salad, tossed with dill, a light vinaigrette, and perhaps a touch of yogurt or cream, offers a cool and refreshing contrast to the warm, baked trout. This salad is especially great for adding a fresh and zesty note to your meal.

Variations

As I mentioned above, this recipe is a great template to use on other types of fish and you can easily create a slight variation by using different herbs and spices.

Try adding chopped sun-dried tomatoes, capers and olives for an Italian spin; or go with garlic, chili, ginger and green onions with a splash of soy and mirin for a Japanese-Asian fusion vibe.


More Delicious Fish Recipes

Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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6 Comments
  1. 5 stars
    The trout was moist and flavorful, and the garlic butter added a perfect touch of richness. Definitely making this again.

  2. 5 stars
    I wanted to switch up my normal salmon recipe and try something different. This rainbow trout recipe is now my new go-to! Absolutely delicious! Thanks for sharing!

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