Baked Trout with Lemon, Garlic, and Fresh Herbs

Give delicate rainbow trout a bold Mediterranean flavor with this easy baked trout recipe, complete with savory spices, lemon-garlic sauce, and fresh herbs. All you need is a baking dish and 20 minutes!

Baking is, without a doubt, the easiest and most fail-proof way to cook fish. That’s true for salmon, cod, trout, you name it. You won’t get that crispy skin, but to me it’s a very worthy trade off for buttery-tender fish with almost no effort. And you can have dinner on your table in under 30 minutes with just one dish to wash.

In this easy trout recipe, I bathe rainbow trout in a bright and savory mix of garlic, lemon, and essential Mediterranean spices like earthy cumin and sweet Spanish paprika. There’s no need to plan ahead, just get the trout soaking in the flavor as your oven heats up. And then your work is done: you simply bake the fish until it flakes with a fork.

A beginner-friendly baked trout that delivers big flavor but asks for little in return? This is sure to earn a spot in your regular weeknight dinner rotation.

Ingredients for this Baked Trout Recipe

You just need a handful of pantry staples to make this easy trout recipe.

• Extra virgin olive oil: Coats the fish, enriching it and infusing it with the marinade. Use a high-quality extra virgin variety-any olive oils from our shop would work well.
• Lemon: Both the zest and juice lift the richness of the fish.
• Seasoning: A mix of cumin, sweet Spanish paprika, Urfa pepper, salt, and pepper gives the trout a very mildly spicy, slightly earthy, distinctly Mediterranean flavor.
• Garlic and green onions add that famous sweet and savory onion-like flavor.
• Parsley: Adds an essential freshness. I wouldn’t skip the fresh herbs, but feel free to use any tender green herb you have like basil or cilantro.
• Rainbow trout: Has a mild, clean flavor that goes well with the punchy marinade. Feel free to sub in any firm and flaky fish you have, like seabass or salmon.

Ingredient Spotlight

This is a simple rainbow trout recipe with one intriguing spice you may not be familiar with: Urfa Biber. This crimson-red spice is a Turkish chili flake from the southeastern city of Şanlıurfa. It’s made by sun drying red chili peppers, then wrapping them in plastic to “sweat” and concentrate their flavor, then sun drying them once more before grinding and packaging.

This intricate process results in a deeply concentrated pepper flavor: earthy, slightly sweet, and salty, with a mild lingering heat. Think of Urfa Biber as your standard red chili flakes with a flavor boost, but its milder kick means it plays particularly well with other spices.

• READ MORE: Urfa Biber: The Turkish Chili Pepper You Want In Your Spice Drawer
• TRY IT: Have Urfa Biber delivered from our shop to your door.
• BEST SUBSTITUTE: Aleppo pepper or standard red pepper flakes, which will be spicier.

How to Bake Trout

This rainbow trout recipe is essentially fail-proof-Just be sure not to overcook it or it will dry out. Start checking on it at the 10-minute mark (or even sooner if your oven runs hot) and remove it when it flakes with a fork.

• Get ready: Preheat your oven to 400°F. Pat 1 ½ pounds of rainbow trout fillets dry with paper towels.
• Make the marinade. In a 9 x 13-inch baking dish, add ¼ cup olive oil. Zest in one lemon, then slice it in half and squeeze in the juice of one half (save the other half for later). Add 1 teaspoon ground cumin, ½ teaspoon sweet paprika, ½ teaspoon Urfa pepper. Add 2 minced garlic cloves, 2 finely chopped green onions, ¼ cup fresh parsley leaves, and a big pinch of salt and pepper (about ½ to ¾ teaspoon each). Whisk to combine.
  
  
  
  
  
  
• Flavor the fish. Add the trout fillets to the dish, turning to cover with the sauce on both sides. Arrange, skin-side down, in a single layer in the baking dish. Set it aside for a few minutes while the oven is heating.
  
  
  
  
  
  
• Bake the fish. Bake in the heated oven for 10 to 12 minutes, or until the fish turns opaque and flakes easily at the touch of your fork. Take it out of the oven when the internal temperature at the thickest part is about 140°F. Remember, the temp will rise even as you remove it from the oven. (The fish is safe to enjoy when it reaches 145°F).
  
  
  
  
  
  
• Finish and serve. As soon as the fish is ready, squeeze on the remaining lemon juice and a sprinkle of parsley for 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 briny, lemony, and rich to balance the lightness of the fish. Greek Potato Salad or Greek Lemon Rice both come to mind.

If you want to add more vegetables, this Asparagus Salad is a beauty and you can't go wrong with a quick and easy Italian Salad.

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Easy Baked Trout with Lemon, Garlic, and Fresh Herbs

The easiest most fail-proof way to cook tender rainbow trout, with no fuss or planning necessary. A bold Mediterranean marinade does the work for you. Serve with Greek Potato Salad.

Course Fish

Cuisine Mediterranean

Diet Gluten Free, Low Lactose

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4 to 6

Calories 225.1kcal

Author Suzy Karadsheh

Ingredients

• 1 ½ pounds rainbow trout fillet (skin on)
• ¼ cup extra virgin olive oil
• 1 lemon, zested and juiced
• 1 teaspoon ground cumin
• ½ teaspoon sweet paprika
• ½ teaspoon Urfa Biber (optional, or substitute Aleppo pepper or red chili flakes)
• 2 garlic cloves, minced
• 2 green onions, trimmed and finely chopped (both white and green parts)
• ¼ cup chopped parsley leaves, plus more for garnish
• Kosher salt
• Black pepper

Instructions

• Get ready: Preheat your oven to 400°F. Pat the trout dry with paper towels.
• Make the marinade. In a 9 x 13-inch baking dish, whisk together the olive oil, lemon zest, half lemon juice (keep the rest for the lemon juice for later), cumin, paprika, Urfa Biber (if using), garlic, green onions, fresh parsley, and a big pinch of salt and pepper (about ½ to ¾ teaspoon each).
• Flavor the fish. Add the trout fillets to the dish, turning to cover with the sauce on both sides. Arrange, skin side down, in a single layer in the baking dish. Set it aside for a few minutes while the oven is heating.
• Bake the fish. Bake in the heated oven for 10 to 12 minutes or until the fish turns opaque and flakes easily at the touch of your fork. Take it out of the oven when it’s internal temperature taken at the thickest part is at about 140°F. Remember, the temp will rise even as you take it out of the oven. (The fish is safe to enjoy when it reaches 145°F).
• Finish and serve. As soon as the fish is ready, add the remaining lemon juice and a sprinkle of parsley for garnish. Serve immediately!

Notes

• Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 225.1kcal | Carbohydrates: 2.7g | Protein: 23.7g | Fat: 13.1g | Saturated Fat: 2.1g | Polyunsaturated Fat: 2.4g | Monounsaturated Fat: 7.9g | Cholesterol: 66.9mg | Sodium: 38.6mg | Potassium: 609mg | Fiber: 0.8g | Sugar: 0.6g | Vitamin A: 411.2IU | Vitamin C: 16.7mg | Calcium: 92.4mg | Iron: 1.4mg

The post Baked Trout with Lemon, Garlic, and Fresh Herbs appeared first on The Mediterranean Dish.

Frequently Asked Questions

What foods are not allowed on a Mediterranean diet?

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. Certain foods are not recommended to be eaten in order to retain the health-benefits associated with this eating pattern. While these foods may be acceptable as part of a healthy diet plan, it is not recommended that you consume them all the time.

A Mediterranean diet does not include whole-grain bread or starches such as white bread, sugary cereals, or other processed baked goods. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should not be eaten regularly because some cheeses contain a lot of saturated fats. Other than feta, feta is low in saturated fat.

According to nutrition professionals, fish should not exceed three times per weekly.

Is it expensive to eat the Mediterranean diet?

The Mediterranean diet is affordable and easy to prepare. Many of the staple foods can be found at local supermarkets or farmers' markets. Shopping for organic products, premium proteins or specialty items like extra virgin olive oil, can prove more costly. Plan your meals and budget accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

Can the Mediterranean Diet also be vegetarian?

Yes, vegetarians can follow the Mediterranean Diet. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. For dessert, you can substitute ice cream by frozen banana slices or mashing beans on toast.

Statistics

• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

[TAG33]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG36]

• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• PubMed: The Mediterranean Diet and Cardiovascular Health

[TAG39]

• (PDF). The Association Between Dietary Patterns AND Insulin Resistance: Systematic Review


• (PDF). Citrus as an ingredient in the Mediterranean diet

[TAG42]

• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet - A Literature Review. PMC

How To

How to plan a week of Mediterranean-inspired meals that are delicious and healthy?

Mediterranean eating is a good way to improve your overall health, and quality of living. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. You can reap many benefits from eating this way, including improved blood lipids, glucose control and reduced risk for certain types of cancer.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

To plan a week of delicious and nutritious meals that fit within the Mediterranean diet guidelines, begin by focusing on specific components, including proteins such as fatty fish, poultry, or eggs; healthy fats from olive oil nuts or avocadoes; vegetables in prepared vegetables salads dips spreads or soups; starches such as potatoes legumes ancient grains, etc. ; fruits for desserts snacks smoothies, etc. Seasonings herbs, sauces and optional dairy yogurt cheese Kefir. Mixing up different combinations will allow you to get the right amount of nutrients and maintain flavor balance. This is a key element in a Mediterranean lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.

Resources:

[TAG45] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG46] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG47] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG48] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG49] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG50] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG51] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG52] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG53] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG54] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG55] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG56] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG57] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG58] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of