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.
I. Love this recipe. I have one question. I recently found out I need to watch my potassium. I checked my ingredients ( I used brown sugar in lieu of syrup). I could only find a small amount of potassium. Thank you. I’d hate to loose this recipe. 🙂
Hi Rama. I am so glad you love this recipe. I am not qualified to give health advice, so I can’t say if the recipe has too much potassium for you. The main source of potassium in this recipe would be the trout. I hope you can find the right advice. Good luck 🙂