Oven-Roasted Fresh Rainbow Trout
Oven-Roasted Fresh Rainbow Trout features delicate, flaky fish perfumed with dill and thyme, brightened by thin lemon slices. The onions soften and sweeten as they bake, creating a light, aromatic pan sauce that keeps the trout moist. Serve this elegant yet unfussy dish for a weeknight dinner or a simple dinner party centerpiece.
- Prep10 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Oven-Roasted Fresh Rainbow Trout, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 54 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 54
- Heart Health
- 71
- Metabolic
- 18
- Digestive
- 25
- Inflammatory
- 17
- Performance
- 46
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with 1 teaspoon olive oil.
- 2
Place trout in the prepared baking dish and coat with the remaining olive oil. Gather the seasoning ingredients.
- 3
Season the inside and outside of the fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place 1 lemon slice on each fish.
- 4
Bake in the preheated oven for 10 minutes; add 2 tablespoons hot water to the dish (cold water could cause the dish to crack) to keep the fish from drying out. Continue baking until the fish flakes easily with a fork, about 10 minutes more.
- 5
Serve hot and enjoy!
- Calories 26.73 kcal Low Source 1%
- Protein 0.08 g Low Source 0%
- Carbohydrate 4.48 g 2%
- Total Fat 1.42 g Low Source 2%
- Saturated Fat 0.2 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.01 mg Low Source 0%
- Sodium 1.42 mg Low Source 0%
- Dietary Fiber 1.55 g Low Source 6%
- Total Sugars 2.07 g --
- Added Sugars 0.2 g Low Source 0%
- Calcium 16.83 mg Low Source 1%
- Iron 0.03 mg Low Source 0%
- Potassium 60.71 mg Low Source 1%
- Vitamin A 0.2 mcg Low Source 0%
- Vitamin C 19.44 mg Good Source 22%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Onions 🧅
About This Recipe
Oven Roasted Fresh Rainbow Trout is made with 9 ingredients and serves 6. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Dried Dill, Dried Thyme, and Lemon. Each serving provides about 26.73 kcal.
Recipe Questions
- What is Oven-Roasted Fresh Rainbow Trout made of?
- The main ingredients are Black Pepper, Dried Dill, Dried Thyme, Lemon, Olive Oil. The full list of 9 is above.
- How long does it take to make Oven-Roasted Fresh Rainbow Trout?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 26.73 kcal. The full nutrition breakdown is above.
- Is Oven-Roasted Fresh Rainbow Trout easy to make?
- This recipe is rated easy, with 9 ingredients and 5 steps.
- Is Oven-Roasted Fresh Rainbow Trout healthy?
- Oven-Roasted Fresh Rainbow Trout has an easyChef Pro health score of 49/100. Per serving, it provides 26.73 calories and 0.08 g of protein, or 0% of the Daily Value. It is a good source of vitamin C. It contains Citrus, Fish and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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