These oven baked rainbow trout fillets are crispy on the outside with a tender center that is seasoned with Dijon mustard and light mayonnaise.
I used to fish a lot when I was younger and catching some lake trout and cooking them for dinner was a real treat of mine.
I recently found some trout fillets at my local grocery store. Since trout has long been one of my favorite types of fish, I was delighted to cook them for dinner.
However, when I opened the package, I discovered that the fillets were very thin which meant they were likely to come apart in a frying pan if I tried to pan fry them. What to do I asked?
I recently wrote a post about cooking fresh fish and read over it to get some ideas.
Time for some Panko bread crumbs, fresh Parmesan cheese and my oven!
Normally, when I do a recipe for coated trout, I use an egg and milk mixture to coat the fish before applying bread crumbs and lightly pan fry them. Today, I chose to give the fish some extra flavor by coating them in a mixture of light Mayonnaise, lemon zest and Dijon mustard.
I’ll use the oven instead of oil on the stove to keep the calories lower and make the dish lighter in taste.
Making these Oven Baked Trout Fillets
I started by combining the mayonnaise, lemon zest, and some minced garlic in a small bowl. The marinade/coating will give an extra boost of tangy flavor to the fish and help to keep them moist and flaky.
This tangy citrus mixture will get spread on both sides of the trout fillets to give the bread crumbs something to stick to.
I love adding fresh herbs to almost any recipe. The flavor of them is so much more intense than dried herbs. Fresh thyme gets combined with the Panko bread crumbs and grated fresh Parmesan cheese to make the coating for the fish.
Use fresh Parmesan cheese if you have it instead of the bottled kind. Not only is the flavor better but it helps to crisp up the Panko as the fish cooks.
Spread the mayo/mustard mix on the fish and roll the seasoned trout in the Panko mixture to coat evenly. Be sure that both sides of the fish are coated and spread with the mustard seasoning.
Place the prepared trout fillets in an oven proof baking dish that has been sprayed with cooking spray and give the top of the fillets another spray of the cooking spray to help them crisp up in the oven.
Baking a trout does not take long, especially if the fillets are thin like these. Place the prepared fillets in the preheated 425 º oven for 12-15 minutes or until fish begins to brown and flakes lightly.
Tasting these baked rainbow trout fillets
Trout baked in the oven is deliciously flavored with loads of texture. The fish takes the flavor of each of the ingredients beautifully.
Every bite of these delicious trout fillets is crispy and crunchy with a hint of tangy lemon and Dijon mustard. The fish flakes easily and is very tender and moist.
Serve the baked trout with lemon slices and a bit of tartar sauce to add a some extra citrus flavor to the finished recipe. It makes them very light and bright in flavor.
This recipe works well for any thin fish fillet. If you can’t find trout, try Mahi Mahi, flounder, or cod. (my husband’s favorite.)
The recipes makes two generous servings, each with 488 calories. The fish is very high in protein with almost 57 grams in each serving!
Best of all? This delicious recipe for baked trout is ready in less than 30 minutes, which makes it perfect for a busy week night.
Try it soon…it will become one of your favorite ways to cook very thin fish and your family will love it.
Other ideas for cooking thin fish fillets
Have you noticed that if you buy fish at the grocery store in larger packages that they are usually very thin? This makes a normal pan sear almost impossible. Here are a few ways to enjoy the taste and have the fish hold together well.
- Spread the fish with a moist mixture and coat in Panko and bake. I used mayo and mustard, but there are lots of other possibilities. Yogurt makes a good tangy base. Hummus adds some fiber. Think outside the box about how to season the fish before adding the Panko.
- Do a fish fry. Beer batter and other fried fish batter will hold the fish well without it falling apart.
- Lay the fish on parchment paper with some lemon, butter and vegetables and fold the paper papillote style to encase the fish and keep it moist and tender.
- Think outside the box when it comes to coating the fish if you plan to oven bake or pan fry it. I used Panko today, but seasoned Italian bread crumbs, ground nuts and coconut also works well.
- Instead of trying to pan fry thin fish, use the broiler. Try broiling it using a flat pan, not a rack. It will cook through without turning the fish.
- Poached fish gives a lovely flavor to thin fillets. Use hot milk with fine chopped spices. It cooks in just a few minutes!
More fish recipes to try
If you enjoyed this baked rainbow trout recipe be sure to try these, as well:
- Pan seared honey glazed salmon
- Barramundi with a lemon butter sauce
- Pan seared halibut with a butter dill sauce
- Yellow fin tuna with pineapple salsa
Want a reminder of this recipe for later? Pin this image to one of your foodie boards on Pinterest.
- 2 tbsp light mayonnaise
- 2 tsp Dijon mustard
- 1 tsp lemon zest
- 1 large clove of finely chopped garlic
- 1 lb. rainbow trout fillets
- sea salt and cracked black pepper to season
- 1/2 cup Panko bread crumbs
- 3 tbsp grated fresh Parmesan Cheese
- 1 tsp of fresh thyme
Preheat the oven to 425°F. Spray a baking dish with cooking spray.
Combine the light mayo, lemon zest, Dijon mustard and minced garlic in a small bowl. Mix together the Panko bread crumbs, thyme and Parmesan cheese in a separate bowl.
Season the fish with sea salt and cracked black pepper and spread mayonnaise mixture on both sides of the trout. Roll the trout in the Panko mixture to coat evenly.
Transfer the fillets to a baking sheet and bake in the preheated oven for 12-15 min or until fish begins to flake lightly.
Amount Per Serving: Calories: 488.7Total Fat: 20.7gSaturated Fat: 5.6gUnsaturated Fat: 12.8gCholesterol: 172.3mgSodium: 517mgCarbohydrates: 14.5gFiber: 0.6gSugar: 1.2gProtein: 56.7g
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