Baked Trout

Baked Trout

Simple, yet delicious, trout!


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Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 20 mins

Yield: 4 x fillets

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe


  • 1 canola cooking spray
  • 1 Tbsp (or more, if needed) wholewheat flour
  • 1 tsp onion powder
  • 1 tsp freshly grated lemon zest (optional)
  • 4 trout fillets (about 5 oz each)
  • 2 Tbsp chopped flatleaf parsely
  • 1 lemon, cut into 8 thin slices


Preheat the oven to 375ºF. Coat a baking sheet with cooking spray and set aside.

In a paper or plastic bag, combine the flour, onion powder, and lemon zest by shaking the well-shut bag. One by one, add pieces of trout and shake to lightly coat the fish with the mixture. Arrange the trout on the prepared baking sheet. Coat the top of the fish with canola or olive oil cooking spray.

Bake, uncovered, until the fish is opaque white at the thickest point, about 20 minutes. Using a wide pancake turner, transfer each fillet to a warm dinner plate and sprinkle with some of the parsley. Place 2 lemon slices on each fillet, and serve.


For best results, test for freshness: Select fish that has little to no fish odor and has somewhat clear flesh that bounces back when lightly pressed.

Thanks to American Institute for Cancer Research

Nutritional Info (per serving)

CALORIES 221 cals
Kilojoules 925 kJ
Fat 9.4 g
Saturated Fat 1.7 g
Cholesterol 82 mg
Sodium 75 mg
Carbohydrates 2.6 g
Fiber 0.4 g
Total Sugars 0.4 g
Protein 30.0 g
Calcium 68.0 mg
Note: A dash indicates no data is available.