Make this easy one-pan Rainbow Trout Fillets with Roasted Broccoli for a light, healthy baked trout meal that can be ready in about 30 minutes.
This simple rainbow trout recipe is quick, gluten-free, low-carb and very flavorful. One-pan meals that move from prep to oven in about half an hour are perfect for weeknights, and this sheet-pan trout with roasted broccoli delivers on convenience and taste.
Are Salmon and Rainbow Trout the Same?
Rainbow trout and salmon belong to the same family and can look similar because of their pinkish flesh. Rainbow trout flesh, however, varies in color from ivory to pink and has a milder flavor than salmon. If you prefer salmon, it can usually substitute for trout in most recipes.
Rainbow trout is high in protein and low in calories, making it an excellent choice for a quick, healthy meal. Fillets that are already deboned are convenient and safer for serving to children.
How to Bake Trout Fillets in the Oven
Baking trout fillets is straightforward. You can wrap the fish in foil or parchment to retain moisture, but it isn’t necessary if you monitor the cooking time. Set a timer—I typically start with 10 minutes to avoid overcooking, especially for thinner fillets.
To check doneness, flake the thickest part with a fork. If it flakes easily the fish is cooked; if not, return it to the oven for another 2–3 minutes and check again.
How to Make Fish and Broccoli
Preparing this trout-and-broccoli sheet-pan meal is quick and fuss-free. Below is an overview of what you’ll need and the basic steps; the full recipe follows in the recipe card.
Using Frozen Fillets
If using frozen trout fillets, thaw them overnight in the refrigerator before cooking. You can cook fish from frozen, but it takes longer, and timing may not align with the broccoli. If you try it, adjust the roasting time accordingly.
Ingredients Overview
For the Roasted Broccoli:
- Broccoli florets
- Olive oil
- Salt and pepper to taste
For the Rainbow Trout Fillets:
- Two rainbow trout fillets (approx. 250 g each)
- Olive oil
- Salt and black pepper
- Chili flakes (optional)
- Fresh parsley (optional)
Steps Overview
The seasoning is simple: olive oil, salt and pepper. If you’re not serving tahini with the fish, rubbing a little garlic paste on the fillets adds extra flavor.
- Pat trout fillets dry and rub with olive oil. Season with salt and freshly ground pepper; add chili flakes if desired. Set aside.
- Rinse and drain the broccoli. Toss florets with olive oil, salt and pepper on a baking sheet, then spread out in a single layer.
- Bake the broccoli for 10 minutes, stir and push to one side of the pan to make room for the fish. Place the seasoned fillets on the sheet and top with lemon slices and parsley or thyme.
- Return to the oven and cook until the fish flakes easily, about 10 minutes more depending on thickness. Broccoli and fish should finish around the same time.
Pan-Frying Trout
If you prefer crisp skin, pan-frying trout with the skin on delivers a crispier texture. The trout can be cooked on the stovetop in a hot skillet with oil, skin-side down first until crisp, then turned briefly to finish.
How to Make Tahini Sauce
This dish pairs well with tahini sauce, though fresh lemon wedges are a perfectly simple alternative. Tahini is a sesame seed paste commonly used in Middle Eastern cooking and works well with roasted vegetables and fish.
Basic tahini sauce ingredients:
- Tahini paste
- Garlic cloves
- Fresh lemon juice
- Salt
- Water
To make: crush garlic into a paste, combine with lemon juice and salt, stir in tahini, then whisk in water (start with 1/2 cup) until smooth. Adjust thickness with a tablespoon of water at a time if needed. Add chopped parsley if desired. This recipe yields extra sauce that stores well in the refrigerator and makes a great salad dressing.
What to Serve with Trout
Because rainbow trout has a mild flavor, it pairs with many vegetables, herbs and sauces. Roasted broccoli, cauliflower, asparagus or zucchini are excellent choices. Quick sides like roasted grape tomatoes or a fresh salad (tabbouleh, fattoush or a Mediterranean pasta salad) complement the fish nicely.
Storage Instructions
Store leftover cooked trout in an airtight container in the refrigerator for up to four days. For longer storage, freeze cooked trout for up to three months; wrap tightly in plastic wrap or foil and place in a freezer bag to prevent freezer burn.
I hope you try this simple fish-and-broccoli meal — it’s one of my favorites and makes an easy, healthy dinner.
More Gluten-Free Recipes to Try
- Kafta Kebabs
- Pistachio Crusted Salmon
- Healthy Vegetable Frittata
- Gluten-Free Almond Flour Brownies
- Italian Amaretti Cookies
Baked Rainbow Trout Fillets with Roasted Broccoli
Ingredients
Roasted Broccoli
- 6 cups broccoli florets
- 2 tablespoons olive oil
- Salt and pepper to taste
Rainbow Trout Fillets
- 2 rainbow trout fillets (approx. 250 g each)
- Olive oil
- Salt and pepper to taste
- Chili flakes (optional)
- 4 sprigs fresh parsley (optional)
Tahini Sauce
- 2 medium garlic cloves
- ¼ teaspoon salt (or to taste)
- ⅔ cup tahini
- Juice from one lemon
- ½ cup water (add more by tablespoon until desired consistency)
- 1 tablespoon chopped fresh parsley (optional)
Instructions
Rainbow Trout Fillets
- Pat fillets dry with paper towels. Rub with olive oil, sprinkle with salt and freshly ground pepper, and add chili flakes if using. Set aside.
Roasted Broccoli
- Preheat oven to 425°F (220°C) and position a rack in the middle.
- Rinse and drain broccoli. Toss florets with olive oil, salt and pepper and spread on a baking sheet.
- Bake broccoli for 10 minutes. Stir, then push it to one side of the sheet to make room for the fish.
- Place seasoned fillets on the sheet, add lemon slices and parsley if desired, and return to the oven for about 10 minutes more. Check doneness by flaking the thickest part with a fork; if it flakes easily, it’s done.
Tahini Sauce
- Crush garlic into a paste with a little salt. In a bowl combine lemon juice, garlic paste and salt.
- Add tahini and slowly whisk in ½ cup water until smooth. Adjust with additional water by the tablespoon if needed. Stir in chopped parsley if desired.
Notes
- To ensure the fish is cooked, flake the thickest part with a fork. If it doesn’t flake easily, bake a few minutes longer and check again.
- This makes a generous amount of tahini sauce; you can halve the sauce ingredients if you prefer less. Leftover tahini keeps in the refrigerator and is great as a dressing.
Nutrition
This post was originally published in June 2017 and has been updated with additional text. The recipe remains unchanged.