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Whole Baked Rainbow Trout

The holiday season has come and gone, but that doesn’t mean that your delicious dinners have to end as well! With so many seafood options to choose from at Foremost Seafood, your meals should not be lackluster. This month, I wanted to take the time to do a recipe for a fish that I believe doesn’t get the full credit that it deserves, Rainbow Trout.

All About Rainbow Trout

Rainbow Trout is a freshwater fish known for its beautifully colored skin. Depending on the environment that it lives in and the age of the fish, determines whether the colors are olive, brown, or dark blue. It has been reported that the largest Rainbow Trout caught weighed up to 50 pounds! However, it is typically commercially raised to be about 10oz, the perfect serving size for one person. It’s meat is soft and flakes nicely when cooked. Rainbow Trout has a mild taste to it with subtle hints of nut flavors. It's a great fish to pair with all types of herbs as it takes to the flavors well.

The Rainbow Trout at Foremost Seafood, is a whole fish. There are times when we have brought in fillets, but for the most part they come to us as a whole fish. Weighing in at about 10oz a fish, it is deboned (meaning the backbone and rib bones are removed) and we can remove the head of the fish if you would like. Even though the fish is deboned, you may find some pin bones so it is necessary to be a little cautious when eating the fish. Our whole Rainbow Trout is $11.99/lb (price subject to change).

The Recipe

I’ve made this recipe several times for my husband and I, and there was not a piece left! Not only is it delicious, but it’s very healthy. The recipe calls for fresh dill, thyme, and parsley, but the beautiful thing about Rainbow Trout is that it has such a mild flavor that almost any type of herb would do. I personally am not a fan of dill, so I substituted it for cilantro.


  • Two Deboned 10oz whole Rainbow Trout

  • 2-3 Cloves of Garlic

  • 1 Lemon

  • 4 sprigs of fresh dill, thyme, and parsley (You can use any other type of fresh herbs you prefer)

  • Pepper

  • Salt

  • 2 tsp olive oil


1. Preheat the oven to 400 degrees.

2. Place tin foil on a baking tray, a little larger than the tray. (You will be wrapping the fish in a tin foil pouch.)

3. Place fish on tin foil and drizzle with olive oil, inside and out.

4. Season inside and outside of fish with salt and pepper.

5. Place sliced lemon, garlic slices, fresh dill, thyme, and parsley into the fish.

6. Take another piece of tin foil and put over the top of the fish creating a pouch with the two pieces of tin foil. Make sure to crinkle the edges together so that the juices stay inside the pouch.

7. Bake Trout for about 15-17 minutes till the flesh is opaque in color and flakes.

8. Carefully uncover the fish and remove the herbs, lemon, and garlic from the inside of the fish.

9. Serve and enjoy!

At Foremost Seafood

With so many options for a seafood meal, it’s hard to choose just one fish. Don’t limit yourself to the same thing every time! At Foremost Seafood, we all have different taste buds and would be more than happy to offer up any suggestions or advice on new fish to try out. If you aren’t familiar with Rainbow Trout, don’t be afraid to give this recipe a try. It’s delicious, healthy, and easy! Give us a call at (937) 298-1986 to place your pre-orders or swim on by 1912 Woodman Center Drive in Kettering, Ohio. Sea you soon!

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