This baked trout with lemon, garlic, and onion is an easy dish jam-packed with nutrients and perfect for the grill or oven.

Fishy dishes

When it comes to fish, my family has a pretty broad palate. We enjoy salmon, tilapia, flounder, and tuna, but our most recent love is trout. Though none of us fish, we’re kept in a good supply of fresh trout by a local fisherman. While I appreciate the ease that comes with store-bought fish, I love the unprocessed beauty and simplicity of fresh trout. It comes to be scaled and gutted, and that’s pretty much it! Well, he is kind enough to chop the head off for me!

You might think it’s rather hard to cook a whole fish, but it’s surprisingly simple. Just stuff it, wrap it in foil, and throw it in the oven or on the grill! While I’m sure there are many delicious ingredients to stuff trout with, I like to keep it simple. Just some diced onion, minced garlic, salt, pepper, and a lemon slice. These flavors pair perfectly with the soft sweetness of the trout. Even though trout have about 100 tiny bones, they come out quite easily after being cooked. Just grab the spine and pull up gently – the bones will follow, leaving your fish bone-free and delicious (not that it isn’t delicious with the bones intact).

Nutrients in trout

Fish protein contains all the essential amino acids, and the ones they contain the most of are lysine (helps the body absorb calcium), leucine, and glutamic and aspartic acid. There are quite a few different trout species in the United States – lake, brook, rainbow, and bull – but they all boast high counts of necessary vitamins and minerals: niacin, vitamin B6 & 12, phosphorus, and selenium. Trout is an oily fish, which doesn’t mean it’s greasy, but rather that it’s full of beneficial polyunsaturated omega 3 & 6 fatty acids.

Though wild-caught trout is a wonderful choice for all it’s amazing health benefits, you need to be careful where your source it from. Since trout are usually caught in rivers and lakes, they are quite susceptible to pollutants from agricultural run-off.

Print Recipe

4 from 1 vote

Baked Trout with Lemon, Garlic, and Onion

Getting dinner on the table quickly is easy with this baked trout dish.

Prep Time5 mins

Cook Time20 mins

Total Time25 mins

Course: Main dish

Cuisine: American

Keyword: trout

Servings: 4 servings

Calories: 134kcal

Ingredients

• 2 fillets trout approx 8 ounces each
• 1 lemon sliced
• 2 cloves garlic minced
• 1/2 yellow onion diced or minced
• salt and pepper to taste

Instructions

• Preheat oven to 350.
• Cut one square of tin foil for each fish.
• Stuff fish with the onions and garlic. Place a lemon slice on top and sprinkle with salt and pepper.
• Wrap with foil and bake for 20-30 minutes - depending on the size of the fish - or until flakey.

Notes

Use a shallow casserole dish instead of tin foil if you choose not to use foil!

Nutrition

Calories: 134kcal | Carbohydrates: 2g | Protein: 17g | Fat: 5g | Cholesterol: 49mg | Sodium: 45mg | Potassium: 326mg | Vitamin A: 1% | Vitamin C: 4.7% | Calcium: 4.2% | Iron: 7.1%

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Raia

Raia lives in the south with her husband/best-friend, five wonderfully crazy kids, six free-range chickens, and a gazillion mosquitoes. In between being a full time wife, mom, and homeschool teacher, she blogs over at RaiasRecipes.com, where she shares all her gluten-free and allergy-friendly food.

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