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This rainbow trout recipe is very easy and tasty. One day, I came up with this recipe with the ingredients I had on hand, and my family loved it. It works with farmed or wild trout, takes very little time, and tastes lighter than ocean fish. I buy whole, gutted fish with heads and tails still on from the supermarket; make sure to choose very fresh trout. The key is to add water to the dish as instructed in the directions, which keeps the fish from drying out; add hot water as cold water can crack the baking dish. Serve with rice and veggies. It’s light and delicious, but be careful of bones!
Ingredients
- 2 teaspoons olive oil, divided
- 2 whole rainbow trout, gutted and cleaned, heads and tails still on
- ¼ teaspoon dried dill weed
- ¼ teaspoon dried thyme
- salt to taste
- ½ large onion, sliced
- 2 thin slices lemon (Optional)
- 2 tablespoons hot water
- ground black pepper to taste
Directions
Step 1
Preheat the oven to 400 degrees F (200 degrees C). Grease a 9×13-inch baking dish with 1 teaspoon olive oil.
Step 2
Place trout in the prepared baking dish and coat with remaining olive oil. Gather the seasoning ingredients.
Step 3
Season inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper on top. Place 1 lemon slice on each fish.
Step 4
Bake in the preheated oven for 10 minutes; add hot water to dish. Continue baking until fish flakes easily with a fork, about 10 minutes more.
Step 5
Serve hot and enjoy!
Tips
The dish will be more flavorful if you use mixed peppercorns instead of only black ones.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 373 | |
| % Daily Value * | |
| Total Fat15g | 20% |
| Saturated Fat4g | 20% |
| Cholesterol163mg | 54% |
| Sodium159mg | 7% |
| Total Carbohydrate2g | 1% |
| Dietary Fiber0g | 1% |
| Total Sugars1g | |
| Protein54g | |
| Vitamin C8mg | 38% |
| Calcium209mg | 16% |
| Iron1mg | 6% |
| Potassium1079mg | 23% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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