Rainbow Trout Recipe (Maple Balsamic Glazed, 20 Min)
“This has become a family favourite – quick and deliciuos. So good I also serve it to guests“ Kathleen
This moist, flaky, flavorful rainbow trout recipe with a maple-balsamic glaze is ready in 20 minutes with just 6 ingredients. Easy and delicious.
The sweet-tangy glaze of maple syrup, balsamic vinegar and lemon pairs beautifully with mild, tender trout. An easy weeknight dinner that’s still special enough for guests.
What to expect
- Fast weeknight dinner: With simple sides, this rainbow trout recipe is ready in about 20–30 minutes start to finish.
- Easy cleanup: Line a sheet pan with foil or parchment, and when you’re done, just lift and toss. Put the pan right back in the cupboard!
- Balanced flavour: The maple-balsamic glaze is sweet, tangy and slightly caramelized, without overpowering the trout’s mild, delicate texture.
Ingredients – tailored to your taste
- Trout: Buy fresh rainbow trout fillets with bones removed. Typically, there will be skin on one side, which helps keep the fish moist while baking.
- Glaze: Maple syrup, balsamic vinegar (a good quality one will give the best results), lemon juice, and a little cornstarch to thicken the glaze.
Substitutions
- Trout: Try a different type of fish like Arctic Char, Bluefish, Mackerel, Mahi Mahi, Steelhead Trout, or Salmon.
- Lemon: Use lime juice instead and add some zest when serving for extra zing.
- Maple syrup: Swap with honey instead.
Variations
- Heat: Turn up the heat with sriracha or red pepper flakes.
- Glaze: Add a couple of teaspoons of grainy mustard for a deeper tang.
- Garnish: with fresh herbs (parsley, dill, or chives) before serving.
Step by step instructions
Tip for buying trout
Buy the fresh trout you can find. It should have a mild scent and moist flesh (a slippery, slimy feel is a sign of freshness). Wild trout is great if you can find it, but high-quality farm-raised trout is perfectly fine.
Shortcuts
- Line the pan for zero cleanup: Use parchment or foil so you can lift and toss everything after cooking.
- Make it a one-pan meal: Add quick-roasting vegetables to the same sheet pan such as asparagus, broccolini, bok choy, or cauliflower florets (cut into small pieces). Start firmer veggies 10-15 minutes before adding the trout.
Recipe FAQs
Rainbow trout has a mild, delicate, slightly sweet flavor. The pale-orange-pink flesh is moist, soft and tender when cooked.
Yes. Trout skin is edible. Many cooks leave the skin on during baking to help keep the fish moist, then either eat it or peel it off after cooking. It won’t get crisp, though, with this baked recipe.
Figure 6–8 oz (170–225 g) of raw trout per person. I actually buy a bit extra because the skin (which I remove after cooking) has a lot of extra weight. Portion size also depends on how hearty your side dishes are. For lighter eaters or when serving several sides, 4–6 oz (115–170 g) is usually enough.
Yes. According to Healthline, rainbow trout is among the top 12 healthiest fish. Similar to salmon, it’s packed with protein, niacin, vitamin B12, and omega 3.
The general rule of thumb for cooking fish is 10 minutes per inch (2.5 cm) of thickness. Peek in the center to check if it’s done. If the flesh is turning opaque, it’s done. It should be moist and warm pink, not dry, pale and flaky. Cook to an internal temperature of 145°F / 63°C.
What to serve with this trout recipe
This rainbow trout fillet recipe pairs well with these sides: Cauliflower Rice with Pesto, Quinoa and Butternut Squash Salad, Parmesan Roasted Cauliflower, Roasted Baby Cauliflower, Charred Corn Salad, Oven Roasted Vegetables Recipe or Savory Rice and Roasted Veggies.
For dessert, go bright and citrusy with moist whole orange cake or a gluten-free orange polenta cake. Or, finish with one of our easy sweet snacks with quick prep.
Other easy fish recipes (30 min or less)
- lemon herb baked trout
- Canadian maple cedar plank salmon
- baked fish fillets with cherry tomato sauce (20 minutes)
- crispy baked fish (20 minutes)
- easy maple glazed salmon recipe
Please leave a 5 star rating ***** with a comment in the recipe card below if you like the recipe, Thank you so much!
Maple-Balsamic Rainbow Trout
Ingredients
- 1.5 pounds rainbow trout fillets, Note 1 (2 large or 3-4 smaller)
- kosher salt and black pepper
- 2 green onions, finely chopped
- 2 tablespoons chopped fresh parsley for garnish (optional)
Maple Balsamic Sauce/Glaze
- 1 1/2 tablespoon good quality balsamic vinegar
- 1 1/2 tablespoon maple syrup (or honey or brown sugar)
- 1 1/2 tablespoon fresh lemon juice (or lime juice)
- 1/2 teaspoon sriracha or more (optional) (or use a pinch of red pepper flakes)
- 2 teaspoon olive oil or vegetable oil
- 1 teaspoon cornstarch (optional for a slightly thicker glaze) I do this.
Video
Instructions
- HEAT OVEN to 400F/204C. Line a baking sheet, large enough to fit the trout, with parchment or disposable foil, sprayed with cooking oil (for easy clean up).
- MAKE SAUCE/GLAZE: Whisk together all ingredients in a small glass measuring cup or bowl. If you want a slightly thicker glaze, whisk in the cornstarch and microwave sauce for 45-60 seconds. I do this. If you prefer a thin glaze, don't use the cornstarch.
- PREPARE TROUT FILLETS: Generously sprinkle trout with salt and pepper. Sprinkle chopped green onions over fish. Drizzle on enough glaze to cover the fish, about half the sauce/glaze, reserving the rest for serving. Place fish, skin side down, on pan.
- ROAST/BAKE TROUT: for 8-11 minutes depending on the thickness of the fish. Note 2. Remove from oven to a large flat dish and cut into portions. If you want to remove skin, slip a spatula between the bottom of the flesh and skin, then lift trout off. Drizzle on the remaining sauce and sprinkle parsley, green onions or other fresh herbs on maple balsamic trout if desired.
Recipe Notes
- Trout notes and options: Buy fresh trout with a mild smell (slimy, slippery flesh is a sign of freshness). You can swap the trout with Arctic Char, Bluefish, Mackerel, Mahi Mahi, Steelhead Trout, or Salmon.
- How to tell if trout is cooked: The general rule of thumb for fish is 10 minutes per 1 inch (2.5 cm) of thickness. Start checking a minute or two earlier. Peek in the center. If just turning opaque, it’s done. It should be moist and warm pink, not dry, pale and flaky.
- Variations:
- Glaze: Add a couple of teaspoons of grainy mustard for a deeper tang.
- Garnish: with fresh herbs (parsley, dill, or chives) before serving.
- Make Ahead:
- The glaze/marinade can be made a couple of days ahead, but it’s best to cook the trout just before serving.
- Alternatively, make the trout the day before. Cool it completely, refrigerate, then serve it cold the next day.
- Leftovers can be stored for 2-3 days in an airtight container. Reheat gently on 50% power in microwave for ~ 2 minutes.
Nutrition
This recipe, originally published in 2016, has been updated to increase the amount of sauce and thicken the glaze so that it stays on the fish better.
This has become a family favourite – quick and deliciuos. So good I also serve it to guests
An oldie but goodie. Thanks so much for leaving a comment.
Can you make the maple balsamic trout on th BBQ instead of the oven & if so, how high should temp be set, lid opened or closed & cook for how long?
Thank you.
Yes you can make the trout on the BBQ. I would place it on aluminum foil, sprayed with oil, so that the skin doesn’t stick to the grill. You can poke holes in the foil or not. Heat the gas grill to medium (around 400F) and cook the fish with the lid closed for about 9-12 minutes (depending on the thickness) or until the fish loses its translucency and flakes easily. Try not to overcook it – you want to keep it moist. Reglaze with the sauce in the last minute or two or even when plating it. Good luck! I hope that works for you.
Can you do this recipe if you don’t have any lemon? That’s the only thing I’m missing but fear it will be totally wrong without it. I’ll experiment and cross fingers and toes!
About 3/4 of a tablespoon of white wine or white vinegar or the same amount of lime juice or orange juice would work fine too. Hope that helps.
This is my favorite rainbow trout recipe! During trout season, my husband and FIL come home with many trout for me to cook and this recipe is always a hit. Thank you!
Lucky you with fresh-caught trout! Thanks for taking the time to leave a comment. Much appreciated.
Not enough “E”s in DEEEEEEEEEELISH to describe how it is! I also read below about a dash of sesame oil (which I love!) so I’ll be testing that, as well as the flavored balsamic vinegars! 😉
One question, though: I’ve done this recipe half a dozen times already, and only once did the glaze slip OFF the fish, and I was wondering what is the “X factor” regarding the slipping-off?
Hi David, Thanks for letting us know how much you liked the trout and the tweaks you will try. Much appreciated.
As for the glaze slipping off, good question. I find the cornstarch helps with that pretty well. I use that trick with sauces on chicken too. It might also be helpful to pat the fish dry before applying the glaze due to the natural slippery oils on the fish. And, after baking, I always find you have to reglaze the fish with the remaining glaze as some of it will undoubtedly slip off or get absorbed while baking. Hope that helps 🙂
…patting the fish, hunh? I do that already, since it’s ALWAYS oily… (!) Oh, I think I have a suspicion of why it slipped – that time it slipped, I think I didn’t have any green onions (that would have stuck to the surface of the meat), so that could explain the slipping… (that and the “mountainous surface” of that particular fillet)… 😉 I should have substituted with fresh cilantro or chives, maybe…?
Thanks again!!!
We’ve been using this recipe since early last year. I frequently use it with salmon instead of trout, and use whatever type of hot sauce I have available.
Half the family likes it and half doesn’t. However the half that does is the half that is hard to get to eat fish, so it’s worth the irritation to bake two recipes to get the hubby and oldest girl to eat it.
Hmm. Hard to please everyone. I’m very familiar with making two different meals at a time. I guess I should tell readers that it might be a good recipe for non fish lovers 🙂 Thanks for leaving a comment Laurie.
We love this recipe. I don’t change a thing. It’s like fish candy ?.
Well that’s a description I haven’t heard yet! Thanks for leaving a comment Cindy.
I knew this would be good as soon as I read the recipe. I have made it twice and the whole family loved it. I am looking forward to trying some of your other recipes. Thank you!
Thrilled to hear that Marci. Thanks for taking the time to leave a comment and I hope you enjoy a few of our other recipes too.
So delishious. Cooks in no time and the sauce was a perfect pairing with Rainbow trout. My entire family ate every bite!! No left overs that night!
Lovely to hear. Glad you all enjoyed it.
Fantastic recipe and what flavor!!! It turned out perfect. I served it with a combination of broccoli/carrots. I also served it with rice and poured some of the sauce on it. I will definitely be making it again. Thanks
Glad you liked it Mary! Thanks for leaving a comment. Much appreciated.