These easy oven baked trout fillets are the perfect weeknight dinner. If you’re not sure how to cook melt-in-your-mouth trout, this is the answer! With Dijon mustard, dried herbs and garlic, this will quickly become a favourite.
This recipe was originally published on August 19, 2010 and updated on September 10, 2020.
I spend a lot of time thinking about what to cook for dinner. I think most people do. Once 3pm hits, you’d hear “What are you going to make for dinner?” ring through the office. It’s a daily struggle.
Enter seafood; salmon, trout or shrimp. Three super delicious ingredients that cook extremely fast. In the summer I like to grill salmon in foil, on extra busy nights I make a quick shrimp stir fry, and when the weather starts to cool down, I bake some trout or salmon fillets.
Enter this trout recipe. It’s the perfect weeknight meal to have in your back pocket–I’ve also used this marinade on salmon with much success.
Not only do we want something that tastes delicious, we also want something that’s easy. These two things don’t always go hand in hand. But that’s my mission, to create recipes that are worthy of a social media share and a Monday night.
I typically cook with more salmon than I do trout, but since we’re eating at home so often these days, I’ve been trying to find ways to change things up.
The best trout marinade
Not only do fish fillets cook really quickly, they also don’t need a long marinate time. The general rule when it comes to marinating seafood is 30 minutes max. For this marinade, I do a simple combination of olive oil, Dijon mustard, garlic, dried oregano, salt and chili flakes.
I typically brush the trout with the marinade before I start prepping my side dishes. I like to serve this with a kale salad along with roasted vegetables.
Serving the fillets with lemon wedges is the perfect way to finish the dish. I find that sprinkling the lemon juice on after the fish has cooked brightens up the dish with a hit of acidity–that’s why I’ve left lemon out of the marinade.
How long should you bake trout in the oven?
It depends if you’re cooking a whole trout, full fillets, or portioned fillets like in this recipe. Sometimes I like to cut mine into fillets before roasting because it make serving a little bit simpler.
For this recipe I’m using two rainbow trout fillets which are about 250g each which I’ve cut in half. They take about 10-12 minutes to cook at 400F.
Baked Trout Fillets
Ingredients
- 2 250g / 8.8oz trout fillets, halved
- 3 tbsp olive oil, divided
- 2 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Ā½ teaspoon chili flakes
- Ā½ teaspoon salt
Instructions
- Preheat oven to 400F and grease a baking sheet with 1 tablespoon of olive oil.
- In a small bowl, whisk remaining 2 tablespoon of olive oil with Dijon mustard, garlic, dried oregano, chili flakes and salt. Brush mixture over top of trout fillets.
- Bake in the oven for 10-12 minutes or until trout is light pink in colour and fully cooked.
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