This Rainbow Trout Recipe offers an easy, healthy way to enjoy one of your favorite fishes. Wrapped in parchment paper with garlic, parsley, and lemon wedges, this easy recipe ensures a healthy, juicy meal. Cooking trout this way preserves its delicate, firm flesh, making it a favorite choice for a quick and nutritious dish.

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If you've ever been disappointed by overcooked, dry fish, this Rainbow Trout Recipe is the perfect solution, ensuring moisture and flavor by cooking it wrapped in parchment paper.
This method reflects the traditional cooking practices I embraced during summers spent along the Southern Italian coast, where fresh fish is a daily delight.
It's an approach that works beautifully with any fresh fish from the grocery store, making it a dependable and delightful choice for anyone looking to enjoy the simplicity and succulence of well-prepared fish.
Rainbow trout, known in Italy as "trota iridea" or "trota salmonata" due to its pink flesh, was introduced to Italy several years ago.
This fish's distinctive pink to red flesh results not from a cross with salmon, as some might assume, but from a specialized diet.
Hence, "salmon trout" is so named for its salmon-colored meat.
Whether exploring new seafood recipes or simply seeking versatile options, this way of cooking fresh fish won't disappoint.
For more fresh fish recipes, you can check out: sea bream cooked in salt, cod with potatoes, salmon with zucchini, salmon cod fish pie.
Ingredients
Here are the simple ingredients you need for this recipe
- Rainbow Trout: a whole trout is the primary ingredient, valued for its delicate taste and texture. In this recipe I use a trout of about 12 in - 30 cm long. Ask your fishmonger to remove the organs without removing the head or the skin
- Fresh garlic: Enhances the trout's flavor with its aromatic qualities.
- Lemon Wedges: Add a refreshing citrus note, balancing the fish's richness.
- Fresh parsley: Introduces a fresh, herbal layer to the dish.
- Salt and black pepper: Fundamental for seasoning, bringing out the natural flavors.
- Extra virgin olive oil: Adds a rich, fruity depth to the trout, enhancing its flavors with a smooth, luxurious finish.
- Optional White Wine: Can be used to add a subtle, acidic depth, enriching the overall taste.
For best results, always use fresh ingredients; I discourage the use of garlic powder.
Measurements are in the recipe card.
Note: I recommend one trout per person.
For this recipe you need parchment paper and a stapler.
Buying fresh trout
Trout, a popular oily fish member of the salmon family, is known for its firm flesh and delicate flavor.
When selecting sea trout for your culinary creations, look for signs of freshness, such as bright, clear eyes and lustrous skin.
The scent should be clean and reminiscent of the sea, not overly fishy.
Pressing the flesh should reveal its freshness, as it should bounce back promptly.
This simple recipe perfectly suits rainbow trout's texture, enhancing its natural taste while preserving moisture.
However, you can also use brown trout, steelhead trout or sea trout.
Rainbow vs sea
Rainbow trout and sea trout differ in habitat and flavor.
Rainbow trout, often found in freshwater, has a milder taste and is commonly used in various recipes due to its adaptability.
Sea trout, a migratory form that transitions from freshwater to sea, typically has a richer, more pronounced flavor akin to salmon and a firmer texture.
Both are nutritious and versatile in cooking, but their distinct characteristics cater to different culinary preferences.
Instructions
- Prepare the ingredients: cut the lemon into slices, peel the garlic and wash the parsley
- Place the trout over 3 to 4 lemon slices on a large baking sheet.
- Season the inside of the trout with salt and pepper.
- Fill trout's gut cavity with fresh herbs and sliced garlic, then drizzle with olive oil, optional some white wine
- Wrap the trout in the parchment sheet, securing it with staples to form a parcel.
- Repeat for each trout, and place the parcels at the bottom of a large roasting tin
- Bake at 355 F - 180°C for 20 minutes, until fish cooks through. (for a trout about 12 in - 30 cm long)
10-Minute Rule
To calculate the cooking time for fish based on size, a general rule is to cook the fish for about 8-10 minutes per inch of thickness at 355 F - 180°C.
Adjust the time slightly up or down depending on the fish's size and your oven's characteristics.
For thinner fillets, start checking for doneness at the lower end of the time range.
How to serve it
To serve the baked trout, carefully open the parchment parcel at the table to preserve the aromas and present the steaming fish.
Accompany with a side of lightly dressed greens or roasted vegetables for a balanced meal.
Optionally, offer lemon wedges and a drizzle of olive oil for added zest and richness.
This method of serving directly from the parchment adds a touch of elegance and allows guests to enjoy the full sensory experience.
Side dishes
My favorite side dish to serve with this dish is Agretti, a unique Mediterranean green also known as monk's beard or Salsola soda.
It's known for its salty, slightly earthy flavor, often compared to spinach but with a firmer texture.
Agretti brings a unique, slightly salty flavor that complements the fish's delicacy.
Note: if you like the table lemon squeezers, you can find them on my amazon affiliate link
Sapphire grass, with its nutty sea flavor, is also a great side dish option for this recipe.
It adds a contrasting texture and taste, enhancing the overall dish.
A Sicilian potato salad seasoned with olive oil and lemon juice can offer a creamy and aromatic accompaniment, balancing the meal with its earthy undertones and making it a well-rounded, satisfying dining experience.
For a cold simple side dish you can prepare ahead of time, you can serve this Oliver Russian salad.
Substitution and variations
For substitutions, consider using fresh fish of similar size and texture to trout, such as red snapper, sea bream, or seabass, ensuring a comparable cooking experience and flavor profile.
For variations, try incorporating different fresh herbs like fresh dill or fennel fronds or adding thinly sliced vegetables inside the parcel for added flavor and moisture.
Citrus variations, like orange or grapefruit slices, can offer a refreshing twist to the dish.
More fresh fish recipes
If you are making any of this baked rainbow trout, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, or sign up to my newsletter.
📋 Easy Baked Rainbow Trout Recipe With Lemon
Ingredients (Commissions Earned)
- 4 trouts
- 1 sprig fresh parsley
- 4 peeled garlic cloves
- 2 non treated lemon
- 4 tablespoon olive oil extra virgin
- salt & pepper
- 4 tablespoon white wine optional: one for each trout
Equipment (Commissions Earned)
Instructions
- Prepare the ingredients: cut the lemon into slices, peel the garlic and wash the parsley1 sprig fresh parsley, 2 non treated lemon, 4 peeled garlic cloves
- Place the trout over 3 to 4 lemon slices on a large baking sheet.4 trouts
- Season the inside of the trout with salt and pepper.salt & pepper
- Fill trout's gut cavity with fresh herbs and sliced garlic, then drizzle with olive oil, optional some white wine4 tablespoon olive oil, 4 tablespoon white wine
- Wrap the trout in the parchment sheet, securing it with staples to form a parcel.
- Repeat for each trout, and place the parcels at the bottom of a large roasting tin
- Bake at 355 F - 180°C for 20 minutes, until fish cooks through. (for a trout about 12 in - 30 cm long)
- Serve immediately still inside their parcels to keep them warm
Bintu - Recipes From A Pantry
This is a great way to cook fish, keeping all the goodness and flavour in and it almost steams in the parcels
Jagruti
Fresh trout is always a favourite in my household, this is such a great way to cook it. Thanks for sharing this recipe.
Felesha Bell
I love cooking fish in parchment pouches. Takes out all of the hassle!!!
Jane
Mmm, I love fresh trout too. One of my favourites!
Jane x