Easy baked whole rainbow trout (20-minute recipe)

Baked whole rainbow trout featured image.

5 from 4 votes

Easy baked whole rainbow trout (20-minute recipe)

Learn how to cook baked whole rainbow trout in just 20 minutes and serve it with a delicious Mediterranean lemon and olive oil sauce.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Cuisine: gluten-free, Healthy, Mediterranean

Servings:

Calories: 646kcal

Author: Makos

Ingredients

For the trout:

4 rainbow trout gutted and cleaned (about 14 oz/400 grams each)
2 tablespoons olive oil
Salt

For the lemon-olive oil sauce:

2 tablespoons freshly squeezed lemon juice
4 tablespoons olive oil
1 teaspoon dried oregano
Freshly grated black pepper
a pinch of salt

Instructions

Preheat your oven to 400 degrees F (200 degrees C) and line a baking sheet with parchment paper.
Preparation: Rinse the trout under running water, drain and pat dry very well.
Rub the fish with olive oil and sprinkle in and out with some salt.(you don't have to scale the trout because the skin will peel off very easily after it's cooked).
Bake: Transfer to the baking sheet 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).
Alternatively you can use the broiler which will give the trout a grilled flavor:
Place the baking sheet on the top part of the oven (approximately 4 inches - 10 cm distance from the broiler) and broil for 9-10 minutes the one side. Then, using two spatulas, flip and cook for another 9-10 minutes the other side.
Make the lemon-olive oil sauce: Transfer all of the ingredients for the sauce to a jar, close it firmly with the lid and shake well to combine.
Serve.

Notes

Trout doesn't have a strong fishy taste. If you want to further reduce the fishiness, rub the trout inside out with fresh lemon juice and rinse it with fresh water. You can do that with all fish.
Cooking time for the trout will depend on the exact temperature of your broiler and the distance of the pan. Test for doneness with a fork when the skin is browned and charred.
The fish can be served whole on plates. The skin will be easily peeled off with a fork. Open the trout in the middle (butterfly) and remove all the bones. Drizzle with the dressing and add extra salt if needed.

Serving with the dandelion greens or other kind such as white mustard greens:

Clean the greens and cut them into 4 inches/10 cm pieces. Add them to a pot filled with salted boiling water and boil for 20 minutes or until tender (you should be able to easily squeeze the thick part of the stem with your fingers). Drain in a colander, transfer in a bowl and drizzle with plenty of fresh lemon juice and extra virgin olive oil.

Nutrition

Calories: 646kcal