Easy baked whole rainbow trout (20-minute recipe)

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.

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.

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: