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maple balsamic glazed trout on plate with roasted cauliflower.
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4.59 from 150 votes

Maple-Balsamic Rainbow Trout

Moist, flaky rainbow trout baked with a maple-balsamic glaze. A quick, flavourful 20-minute dinner.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Cuisine: American
Servings (change as needed): 3 (or 4 smaller portions)
Author: Cheryl Avrich
US Measures - Metric

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.
US Measures - Metric

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.

Video

Notes

  1. 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. 
  2. 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.
  3. Variations:
    • Glaze: Add a couple of teaspoons of grainy mustard for a deeper tang.
    • Garnish: with fresh herbs (parsley, dill, or chives) before serving.
  4. 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 values are estimates for 1 of 3 portions of the recipe. 
  •  
Calories: 335kcal | Carbohydrates: 10g | Protein: 47g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 134mg | Sodium: 94mg | Potassium: 1150mg | Fiber: 1g | Sugar: 8g | Vitamin A: 445IU | Vitamin C: 14mg | Calcium: 172mg | Iron: 2mg