Baked rainbow trout with capers and tomatoes is a delicious and healthy meal. This trout is baked in the oven and winds up flaky and perfectly seasoned. It's a tasty low-carb meal that can be made as a single serving for one or doubled or quadrupled for feed more.
I love fish. While usually I get cod and salmon, sometimes I branch out and get REALLY adventurous. With trout.
But seriously, I love rainbow trout.
The first time I ate trout was when I caught it myself! I was fishing on a lake in Northern California with my husband's family, and I caught the limit of 5 trout. So we enjoyed trout that night, and I immediately became a fan.
And... that was the last time I went fishing. But I still love picking up trout in the grocery store. Frozen or fresh. Either way, all delicious.
This rainbow trout is cooked in the oven and gives me all those Mediterranean vibes with tomatoes and capers. An easy and flavorful meal that is ready in less than 20 minutes -- start to finish.
Ingredients
- Rainbow trout
- Olive oil
- Salt
- Pepper
- Campari tomatoes - note: you could also use cherry tomatoes or roma tomatoes
- Capers
- Red pepper flakes
What is rainbow trout?
Rainbow trout is a mild-tasting fish. It typically has a pale flesh that is either white or light pink or orange. It's high in omega-3 fatty acids, making it a healthy fish to eat.
Customizations
Add a little dried oregano, smoked paprika, or harissa seasoning to add a unique flavor to your rainbow trout.
Serve with fresh lemon or lime wedges for a touch of bright acidity.
What to serve with the baked rainbow trout
The rainbow trout is delicious as is for a low-carb meal. However, it also pairs wonderfully with:
- Air fryer broccolini
- Peri peri rice
- Calabrian potatoes
- Air fryer Mediterranean vegetables
- Arugula salad with shaved parmesan
Recipe notes
- Cooking times may depend on the thickness of your trout. My trout was thin, so it cooked very quickly. Adjust cooking times as needed.
- Because my trout was thin, I just baked it with the skin on and then ate it off the skin. I found this easiest to do!
- I used 4 small campari tomatoes that were 5 oz total. However, you can use 2 roma tomatoes (just dice into 8 pieces) or cherry tomatoes (slice in half).
How to make baked rainbow trout
Preheat oven to 400 degrees F. Pat the fish dry with paper towels.
Place fish on a foil-lined baking sheet. Drizzle fish with 1 teaspoon olive oil and rub in. Season with salt and pepper.
Dice tomatoes into quarters or eighths (depending on the size of the tomato). Note: if using cherry tomatoes, slice in half.
Add tomatoes, capers, olive oil, salt, and red pepper flakes to a medium bowl. Stir to combine.
Add tomatoes and caper mixture to the baking sheet.
Bake for 10-12 minutes.
Plate and enjoy.
More fish recipes
- Air fryer tuna patties
- Baked panko parmesan cod
- Spicy Calabrian shrimp
- Bang bang salmon
- Air fryer honey dijon salmon
- Air fryer crispy salmon
- Air fryer blackened cod
Other recipes to love
Baked Rainbow Trout with Tomatoes and Capers
Ingredients
For the fish
- 4 oz rainbow trout fillet
- 1 teaspoon olive oil
- salt
- pepper
For the tomatoes
- 5 oz campari tomatoes
- 1 Tablespoon olive oil
- 1 teaspoon capers
- ⅛ teaspoon red pepper flakes
- ⅛ teaspoon salt
Instructions
- Preheat oven to 400 degrees F.
- Pat the rainbow trout dry with paper towels. Place trout on a foil-lined baking sheet and drizzle with 1 teaspoon olive oil. Season with salt and pepper.
- Dice tomatoes into bite-sized pieces. Add to a medium bowl. Add 1 tablespoon olive oil, capers, red pepper flakes, and salt. Stir to combine.
- Add tomato mixture to the baking sheet around the trout fillet. Place in the oven to bake for 10-12 minutes.
- Remove from the oven and enjoy.
Notes
- Cooking times may depend on the thickness of your trout. My trout was thin, so it cooked very quickly. Adjust cooking times as needed.
- Because my trout was thin, I just baked it with the skin on and then ate it off the skin. I found this easiest to do!
- I used 4 small campari tomatoes that were 5 oz total. However, you can use 2 roma tomatoes (just dice into 8 pieces) or cherry tomatoes (slice in half).
Nutrition
Nutrition values are based on an online calculator and are estimates. Please verify using your own data.
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