Give tender rainbow trout a burst of Mediterranean flavor with this easy baked trout recipe with savory spices, lemon garlic sauce, and fresh herbs. All you need is a baking dish and 20 minutes!
My favorite baked trout recipe
A beginner-friendly baked trout recipe that delivers great flavor but requires little in return? It’s sure to earn a spot on your regular weekday dinner. It’s on mine!
When it comes to trout recipes like this one, I bathe the fish fillets in a bright, savory blend of garlic, lemon, extra virgin olive oil, and basic Mediterranean spices like cumin and sweet Spanish paprika. No need to plan ahead; just let the trout infuse that delicious Mediterranean flavor while your oven is heating up. And then your work is done! Simply sear the fish with a fork until it flakes.
Baking is, without a doubt, the easiest and most reliable way to cook fish. This is true for salmon, cod, trout, whatever. You won’t get as crispy skin, but to me it’s a very worthy trade-off for a tender fish without much effort. And you can have dinner on your table in less than 30 minutes with just one dish to wash. It doesn’t get much easier.
Baked trout recipeIngredients
You only need 11 ingredients to make this Mediterranean trout recipe.
- Extra virgin olive oil: Coat the fish, enriching it and filling it with marinade. Use a high quality extra virgin olive oil – any olive oil from our store will do.
- Lemon: Both the rind and the juice increase the satiety of the fish.
- seasonings: A mixture of cumin, sweet Spanish paprika, Urfa pepper, kosher saltand pepper gives the trout a very mild spicy, slightly earthy, distinctly Mediterranean flavor.
- Garlic andgreen onion add that famous sweet and savory onion flavor.
- Parsley: Adds essential freshness. I wouldn’t skip the fresh herbs, but feel free to use any tender green herbs you have, like basil or cilantro.
- Rainbow trout: It has a mild, clean taste that goes well with a spicy marinade. Feel free to use any firm, flaky fish like sea bass or salmon, or check out our Lemon Garlic Salmon recipe.
Spotlight on ingredients
This is a simple rainbow trout recipe with one intriguing spice you may not be familiar with: Urfa Bieber. This crimson-red spice is Turkish chili flakes from the southeastern city of Şanlıurfa. It is made by sun-drying red chilies, then wrapping them in plastic material to “sweat” and concentrate their flavor, and then sun-drying them again before crushing and packaging.
This complex process results in the pepper’s deeply concentrated flavor: earthy, slightly sweet and salty, with a slight lingering heat. Think of Urfa Biber as standard flavor-enhanced red chili flakes, but its milder effect means it pairs particularly well with other spices.
- READ MORE: Urfa Bieber: The Turkish chili you’ll want in your spice drawer
- TRY: Get Urfa Biber from our store to your door.
- BEST SUBSTITUTE: Aleppo pepper or standard red pepper flakes, which will be hotter.
How to cook trout
This rainbow trout recipe is basically foolproof – just don’t overcook it or it will dry out. Start checking it at the 10 minute mark (or even sooner if your oven is preheated) and take it out with a fork when it flakes.
- Get ready: Preheat oven to 400°F. Pat 1 1/2 pounds of rainbow trout fillets dry with paper towels.
- Make marinade. Add 1/4 cup olive oil to a 9 x 13-inch baking dish. Zest one lemon, then cut it in half and squeeze the juice from one half (save the other half for later). Add 1 teaspoon ground cumin, 1/2 teaspoon paprika, 1/2 teaspoon Urfa pepper. Add 2 minced garlic cloves, 2 finely chopped green onions, 1/4 cup fresh parsley, and a generous pinch of salt and pepper (about 1/2 to 3/4 teaspoon each). Whisk to combine.
- Season the fish. Add the trout fillets to the dish, turning to coat both sides with the sauce. Place skin side down in a single layer in a baking dish. Set aside for a few minutes while the oven heats up.
- Bake the fish. Bake in the preheated oven for 10 to 12 minutes, or until the fish is opaque and flakes easily when touched with a fork. Remove from the oven when the internal temperature at the thickest part is about 140°F. Remember that the temperature will rise even when you take it out of the oven. (Fish is safe when it reaches 145°F).
- Finish and serve. Once the fish is ready, squeeze the remaining lemon juice over it and sprinkle with parsley to garnish. Serve immediately!
What to serve with baked trout
This versatile baked trout recipe can go with any number of sides, but I like something salty, lemony and rich to balance out the lightness of the fish. Greek potato salad or Greek lemon rice come to mind.
If you want to add more veggies, this Asparagus Salad or Sauteed Broccoli Rabe are great dishes, and you can’t go wrong with a quick and easy Italian salad.
Easy Mediterranean fish recipes
- Baked lemon-garlic salmon
- Easy baked fish with garlic and basil
- Grilled trout with parsley and capers
- Baked white fish Mediterranean style
- Baked cod with lemon and garlic recipe
Baked trout with lemon, garlic and fresh herbs
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Ingredients
- 1 1/2 pounds rainbow trout fillet (skin)
- 1/4 a cup extra virgin olive oil
- 1 lemon, peel and juice
- 1 teaspoon ground cumin
- 1/2 teaspoon sweet paprika
- 1/2 teaspoon Urfa pepper (optional, or substitute Aleppo pepper or red chili flakes)
- 2 garlic cloves, mincemeat
- 2 green onion, trim and finely chop (white and green parts)
- 1/4 a cup chopped parsley leaves, plus more for garnish
- Kosher salt
- Black pepper
Instruction
-
Get ready: Preheat oven to 400°F. Pat the trout dry with paper towels.
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Make marinade. In a 9 x 13-inch baking dish, combine the olive oil, lemon zest, juice of half the lemon (reserve the rest for the lemon juice later), cumin, paprika, Urfa Biber (if using), garlic, chives, fresh parsley, and a generous pinch of salt and pepper (about 1/2 to 3/4 teaspoon each).
-
Season the fish. Add the trout fillets to the dish, turning to coat both sides with the sauce. Place skin side down in a single layer in a baking dish. Set aside for a few minutes while the oven heats up.
-
Bake the fish. Bake in the preheated oven for 10 to 12 minutes or until the fish is translucent and flakes easily when touched with a fork. Remove it from the oven when its internal temperature at the thickest part is about 140°F. Remember that the temperature will rise even when you take it out of the oven. (Fish is safe when it reaches 145°F).
-
Finish and serve. Once the fish is ready, add the remaining lemon juice and sprinkle with parsley to garnish. Serve immediately!
Notes
- Visit our store browse quality Mediterranean ingredients including olive oil, honey, jamsand spices.
Nutrition
Urfa pepper
Smoky with a deep wine-like aroma and subtle undertone. Stock up on this unique Turkish spice in our store.
Frequently asked questions
Trout is done cooking when the flesh is opaque, flakes easily with a fork, and the internal temperature reaches 145°F. I like to check the thickest part of the fillet, take it out of the oven at 140°F and let it rest for about 5 minutes. Overcooking will bring it to 145°F.
A fillet cooked at 400°F usually takes 10-15 minutes, depending on its thickness.
I use parsley in this recipe, but really just about any delicate herb will work. Try dill, tarragon, basil, chives and thyme, especially lemon thyme. I would stay away from strong woody herbs like rosemary or spicy herbs like sage.
The post Baked Trout with Lemon, Garlic and Fresh Herbs appeared first on The Mediterranean Dish.
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