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Maple Balsamic Rainbow Trout on plate with roasted cauliflower F
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4.44 from 76 votes

Maple Balsamic Rainbow Trout

This moist, flaky, flavorful maple balsamic rainbow trout is a perfect weeknight meal, ready in 20 minutes. Just six ingredients. Simple and delicious.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Servings (change as needed): 3 (or 4 smaller portions)
Author: Cheryl


  • 1.5 lb rainbow trout fillets (2 large or 3-4 smaller)
  • salt and pepper
  • 2 green onions, finely chopped
  • 2 tbsp chopped fresh parsley for garnish (optional)

Maple Balsamic Sauce/Glaze

  • 1 1/2 tbsp good quality balsamic vinegar
  • 1 1/2 tbsp maple syrup
  • 1 1/2 tbsp fresh lemon juice
  • 1/2 tsp sriracha or more (optional)
  • 2 tsp olive oil
  • 1 tsp cornstarch (optional)


  • Preheat oven to 400F.
  • 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: Line a pan, large enough to fit the trout, with parchment or tin foil sprayed with oil. Generously sprinkle trout with salt and pepper. Sprinkle chopped green onions over fish. Drizzle on half the sauce/glaze, reserving the rest for serving.
  • ROAST/BAKE TROUT: for 8-11 minutes depending on the thickness of the fish. Note 1. Remove from oven 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 garnish with chopped parsley if desired.


  1. How to tell of trout is cooked: The general rule of thumb for fish is 10 minutes per inch of thickness. Start checking a minute or two earlier. Peek in the center. If the flesh is just turning opaque, it's done. It should be moist and warm pink, not dry, pale and flaky.
  2. 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. Delish!
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. Original Sauce/Glaze (from 2016): 1 tablespoon each: good balsamic vinegar, maple syrup, lemon juice; 1/2 teaspoon sriracha; 2 teaspoons oil. 
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