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• Why You Need My Rainbow Trout Recipe
• Ingredients & Substitutions
• How To Cook Rainbow Trout
• My Recipe Tips
• Storage Options
• Serving Ideas
• Rainbow Trout Recipe (15 Minutes) Recipe card
• Recipe Reviews

Rainbow trout is one of those types of fish I’ve frequently ordered at restaurants, but it was only a few years ago that I grabbed a few fillets to make at home. It’s been the perfect change of pace from my usual baked salmon , cod , tilapia , or halibut meals — and now it’s on repeat. If you like these types of fish, you’ll probably like my baked rainbow trout recipe, too. It’s mild, flaky, and bakes quickly. Let me show you how to cook trout and expand your dinner variety!

Why You Need My Rainbow Trout Recipe

• Mild, nutty flavor – If you’re not familiar with rainbow trout and wondering what it tastes like, it’s a lot like salmon or steelhead trout , but it’s smaller (yay, perfect portions!), leaner, and milder. It’s slightly sweet and even nutty. If you’re not a fan of “fishy” fish, you’re going to love it!
• Tender, flaky texture – My trout recipe delivers perfectly tender, flaky fish every time. It turns out so moist if you follow my tips (below).
• Quick and easy – Who loves a 15-minute dinner? (Me, definitely me!) The ingredients are simple, and cooking trout in the oven is super quick. This healthy dinner is perfect for busy weeknights.

Ingredients & Substitutions

Here I explain the best ingredients for my baked trout recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Rainbow Trout – Look for de-boned whole rainbow trout fillets, usually in the freezer section. Most will have skin still on, which I highly recommend leaving on for flavor; after cooking, it’s up to you if you want to eat it or not. If you have time, bring the fish to room temperature before cooking.
• Olive Oil – I use it for most of my fish recipes, but it’s particularly important for rainbow trout because this fish is quite lean. Avocado oil works, too. If you want a richer flavor, you can replace a tablespoon of the olive oil with melted butter.
• Lemon Juice – Always a good idea for fish! Fresh lemon juice tastes the best, but bottled works fine if you’re in a rush. I also like to add thin lemon slices on top of the fish, but it’s up to you!
• Garlic – Fresh garlic cloves give the best flavor, but if you’re short on time, go with a teaspoon of the jarred stuff . You can also swap in 1/4 teaspoon of garlic powder if that’s what you’ve got.
• Fresh Herbs – I used fresh parsley and dill, but feel free to switch it up with any herbs you have on hand, like chives, thyme, or oregano. If you’ve got dried herbs, they are more concentrated, so use 1/2 teaspoon of each instead.
• Spices – Paprika , sea salt, and black pepper. I’ve also made this rainbow trout recipe with smoked paprika instead of sweet, when I want that smoky flavor.

How To Cook Rainbow Trout

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the seasonings. In a small bowl, whisk together the olive oil, lemon juice, garlic, fresh herbs, and paprika. (Skip the salt and pepper at this step — I find they’re more evenly distributed when you sprinkle them directly onto the fish.)
2. Season the trout. Lay the trout on a lined baking sheet or in a baking dish, and pat dry with paper towels. Brush both sides of the fish fillets with the olive oil mixture, then season both sides with salt and pepper. With the fish skin-side down, add the lemon slices on top if you like.

1. Bake until flaky. Pop the rainbow trout in the oven and bake until the fish flakes easily with a fork. See my tips below for perfectly moist, flaky fish that isn’t dry!

My Recipe Tips

• Choose pieces that are similar in size and thickness. That way, they’ll bake at the same rate. If yours are different, you may want to check on them in the oven and remove the ones that are done first.
• Leave the skin on for baking. This leaves the rainbow trout more flavorful, and also protects the delicate flesh from the heat of the pan. It’s up to you if you want to eat it after cooking.
• Bake within 15 minutes of brushing on the olive oil mixture. After that time, the lemon juice in the mixture will start to “cook” the fish, kind of like ceviche . You can whisk the mixture in advance if you like, but only put it on the fish when you’re ready to cook.
• Check the internal temperature. If you’ve been around here a hot minute, you know I’m obsessed with getting the right temp for all my proteins. In this case, it’s the difference between a moist, flaky trout and a dry, overcooked one! I love this meat thermometer because it reads so quickly. I highly recommend an internal temp of 135-140 degrees F to keep your fish moist. At 145 degrees F, it’s usually more dry. For this rainbow trout recipe, I usually start checking around 8-10 minutes in.
• Prefer a sweeter flavor? My version here leans garlicky, herby, and lemony, but trout recipes work really well with sweet flavors, too. My salmon marinade works perfectly with it, and after marinating you can bake it the same way.

Storage Options

• Store: Keep leftover fish in an airtight container in the fridge for up to 3 days.
• Reheat: I usually pop the baked trout in the oven again for 10 minutes, or warm it in a skillet. Be careful not to overdo it, or it’ll dry out. I don’t recommend microwaving.
• Freeze: My rainbow trout recipe tastes best fresh, so if you need to freeze the fish, do it while it’s raw. But if you have leftovers, you can keep them in the freezer for up to 3 months.

Serving Ideas

All this rainbow trout recipe needs is a simple salad or veggie side dish . Since it’s so fast, I love a side dish that’s just as quick:

• Vegetables – You can roast asparagus or broccolini together with the rainbow trout on the same sheet pan, as they bake quickly. If your veggie pieces are thicker, you may need to remove the baked trout and cook the vegetables for an extra few minutes. Or saute zucchini or green beans almondine on the stovetop while the trout cooks, and both will be ready at the same time.
• Potatoes – To make your meal more hearty, roast potatoes in the oven before cooking the fish, or air fry potatoes at the same time. I highly recommend serving lemon butter sauce over both the trout and the potatoes!
• Salad – This fish is very light, so often I just serve it with a salad for a light meal. Try it with my fresh Greek salad for something light and tangy, or my beet salad for a sweet, earthy vibe.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 4 4-oz Rainbow trout fillets ▢
• 3 tbsp Olive oil ▢
• 2 tsp Lemon juice ▢
• 2 cloves Garlic (minced) ▢
• 2 tsp Fresh parsley ▢
• 2 tsp Fresh dill ▢
• 1/2 tsp Paprika ▢
• 3/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• Thin lemon slices (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Line a small to medium baking sheet with foil or parchment paper.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika.
3. Place the trout fillets onto the baking sheet. Use paper towels to pat the fish dry.
4. Brush the trout on both sides with the olive oil mixture. Season both sides with sea salt and black pepper, leaving the fish skin side down at the end. If desired, place thin lemon slices all over the fish.
5. Bake for 10-12 minutes , until the trout internal temperature reaches 140 to 145 degrees F (60 degrees C).

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 4-oz fish fillet

• Tips: See the details in the post above! I’ve got tips to help you get you perfectly moist, flaky rainbow trout every time.
• Store: Up to 3 days in the fridge.
• Reheat: Bake in the oven for 10 minutes, or fry in a skillet. Be careful not to overcook, so it doesn’t turn out dry.
• Freeze: Up to 3 months in the freezer, but it tastes best fresh.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Rainbow Trout Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Rainbow Trout Recipe (15 Minutes)

Learn how to cook trout, the simple and easy way! My baked rainbow trout recipe uses common ingredients and takes just 15 minutes.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/rainbow-trout-recipe/

Ingredients

• 4 4-oz Rainbow trout fillets
• 3 tbsp Olive oil
• 2 tsp Lemon juice
• 2 cloves Garlic (minced)
• 2 tsp Fresh parsley
• 2 tsp Fresh dill
• 1/2 tsp Paprika
• 3/4 tsp Sea salt
• 1/4 tsp Black pepper
• Thin lemon slices (optional)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Line a small to medium baking sheet with foil or parchment paper.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, dill, parsley, and paprika.
3. Place the trout fillets onto the baking sheet. Use paper towels to pat the fish dry.
4. Brush the trout on both sides with the olive oil mixture. Season both sides with sea salt and black pepper, leaving the fish skin side down at the end. If desired, place thin lemon slices all over the fish.
5. Bake for 10-12 minutes , until the trout internal temperature reaches 140 to 145 degrees F (60 degrees C).

Maya’s Recipe Notes

Serving size: 1 4-oz fish fillet

• Tips: See the details in the post above! I’ve got tips to help you get you perfectly moist, flaky rainbow trout every time.
• Store: Up to 3 days in the fridge.
• Reheat: Bake in the oven for 10 minutes, or fry in a skillet. Be careful not to overcook, so it doesn’t turn out dry.
• Freeze: Up to 3 months in the freezer, but it tastes best fresh.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)