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Maple Balsamic Rainbow Trout on plate with roasted cauliflower F
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4.51 from 117 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 pounds (0.68kg) rainbow trout fillets (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 brown sugar)
  • 1 1/2 tablespoon fresh lemon 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)


  • 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 1. 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.


  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