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Roasted Rainbow Trout

Roasted Rainbow Trout with rainbow vegetables brings the term “eating with your eyes” clearly into focus with this delicious and healthy recipe.

A Rainbow Trout on a white plate surrounded by colorful vegetables and topped with lemon slices.

This colorful sheet pan supper takes only a few minutes to prepare, but the pay off is well worth the time spent when dinner is a healthy feast for the eyes as well as the taste buds!

**Please Note – The printable recipe card with detailed instructions, complete ingredient measurements, and nutritional information for making healthy Roasted Rainbow Trout with rainbow veggies is available at the end of this post. OR you can hit the “jump to recipe” button (found above) to be taken directly to the recipe. 

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A colorful vertical photo of a sheet pan Rainbow Trout on a sheet pan surrounded by colorful roasted vegetables.

The ingredient list:

**Note – The following lists of ingredients plus kitchen tools and equipment contain affiliate links (highlighted in blue) for your consideration and shopping convenience. #CommissionsEarned

  • rainbow trout (or your other favorite fish)
  • yellow summer squash
  • zucchini squash
  • red bell pepper
  • orange bell pepper
  • broccoli florets
  • red onion
  • grape tomatoes
  • olive oil
  • lemon slices
  • dill weed (I used dry)
  • salt and pepper

Kitchen tools and equipment needed:

How to tell when fish is cooked properly?

A properly cooked fish will be opaque in color and flake apart easily with a fork when ready.

The internal temperature for properly cooked fish and seafood is 145-degrees Fahrenheit.

Another way I’ve found to tell when fish is cooked properly is when a milky white substance (called the albumin) appears on the surface of the cooked fish.

Albumin is thickened protein exuded by cooking fish and is perfectly safe to eat.

Should the skin be removed from the fish?

It’s a personal choice.

I did not remove the skin from the rainbow trout.

In case you’re wondering, the skin of a rainbow trout is also perfectly safe to eat.

A closeup horizontal photo of the inside of a Roasted Rainbow Trout on a white plate topped with colorful  vegetables and lemon slices.

Can other vegetables be used in this recipe?

Sure, use your favorites, and feel free to omit any that I have used that perhaps you’re not particularly fond of.

When preparing, just make sure to keep them on the smaller side when chopping so they’ll cook in the same amount of time as the fish and the other vegetables on the tray.

What other fish can be used for this recipe?

I would suggest a fish with the same thickness as rainbow trout so the cooking time is similar to what is written in the recipe.

Salmon or tilapia would be a nice choice.

However, a thicker fish will also work (cod or mahi-mahi, for example). But be aware that the cooking time will be longer than what is written in the recipe, so keep an eye on the veggies so they don’t burn.

Prep made easy:

If you’d like to cut down on the preparation time for making this sheet pan seafood supper, feel free to cut and prep the veggies in advance.

The chopped vegetables can be stored in the refrigerator (covered) for up to two days.

Of course, you can also purchase your vegetables of choice already chopped for convenience in the produce department. There is no shame in that.

However, depending on their pre-chopped size, you may still need to cut them down additionally, but the bulk of the work will have already been done for you, saving you time and energy.

How to make sheet pan fish with vegetables:

  • Preheat oven to 400-degrees.
  • Assemble the ingredients and chop the vegetables into like-size pieces.
  • Add the vegetables to a large bowl and drizzle with olive oil.
  • Add salt and pepper to the veggies, and toss well to coat.
  • Drizzle additional olive oil onto a baking sheet and use a pastry brush to cover the entire surface.
  • Place the fish onto the baking sheet and surround it with the prepared vegetables.
  • Season the fish with salt, pepper, and dill weed, and top with lemon slices.
  • Roast in the oven for 30 minutes, or until the fish is opaque and flaky and the vegetables are tender.
  • Serve and enjoy!
A vertical photo collage of Roasted Rainbow Trout with Rainbow Vegetables, one overhead, and one side view.

Recipes to serve alongside this delicious roasted fish dinner:

*Roasted Baby Potatoes with Garlic and Herbs (shown below and featured in the video)

These roasted baby potatoes are creamy in the center, and golden brown and crispy on the outside. Pair all that deliciousness with a dipping sauce made of mustard, horseradish, and mayonnaise and you have the perfect side dish, or even a fun and unusual party appetizer!! YUM!!

A brown oval bowl filled with baby roasted potatoes and dipping sauce and a garlic braid in the background.

*Sunflower Crunch Kale and Cabbage Salad (shown below)

Crunchy, healthy, and completely addictive. This Sunflower Crunch Kale and Cabbage Salad has it ALL going on!! Dig in! You’re going to love this colorful salad!

A round white bowl filled with sunflower crunch kale and cabbage salad

*Eclairs Filled with Orange Curd Whipped Cream (shown below)

If you’re looking for a delicious pastry that’s not too difficult to make but impressive to serve, these Profiteroles with Orange Curd Whipped Cream Filling are just the ticket. A word to the wise, however, you may want to make a double batch because they’ll be gobbled up quickly.

Golden filled eclairs on a plate with oranges and confectioners sugar

*Sheet Pan Rainbow Trout with Vegetables (shown below) THIS IS THE PLACE!!

A vertical closeup of a colorful Roasted Rainbow Trout with Rainbow Vegetables along with a title text overlay graphic.

Below is the printable recipe card along with the exact ingredient measurements and nutritional information for making today’s healthy and delicious sheet pan seafood supper.

If you’ve made this recipe, or are excited to make this recipe, I’d appreciate it if you’d take a moment to leave it a star rating in the recipe card, along with a comment if you’re so inclined. Thank you. 🙂

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Roasted Rainbow Trout

Roasted Rainbow Trout with Rainbow Vegetables brings the term "eating with your eyes" clearly into focus with this delicious and healthy recipe.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Fish and Seafood
Cuisine: healthy – low calorie
Keyword: rainbow trout recipe, rainbow trout sheet pan supper, roasted rainbow trout, roasted rainbow trout with rainbow vegetables
Servings: 4 servings
Calories: 364kcal
Author: Renee – Kudos Kitchen

Ingredients

  • 1 pound rainbow trout fillet
  • 1 small yellow summer squash diced into ¼” pieces
  • 1 small green zucchini diced into ¼” pieces
  • 1 red bell pepper seeded and diced into ¼” pieces
  • 1 orange bell pepper seeded and diced into ¼” pieces
  • cups chopped small broccoli florets
  • 1 small red onion chopped into ¼” pieces
  • ½ cup grape tomatoes halved
  • tablespoons olive oil divided
  • teaspoons coarse salt
  • 1 teaspoon black pepper
  • 1 teaspoon dried dill weed
  • 5-6 lemon slices to cover the fillet

Instructions

  • Preheat the oven to 400-degrees.
  • Drizzle ½ tablespoon of oil onto a rimmed baking sheet and then spread it evenly over the entire surface.
  • Place the fish fillet in the center of the baking sheet. Set aside.
  • Add all the prepared vegetables to a large bowl and add 1½ tablespoons of olive oil, 2 teaspoons coarse salt, and ½ teaspoon black pepper. Toss well to combine all the ingredients.
  • Pour the vegetables onto the baking sheet to surround the fish fillet entirely.
  • Season the fish with the remaining salt and pepper, and sprinkle evenly with the dill weed.
  • Top with fish evenly with the lemon slices and roast in the preheated oven for 25-30 minutes, or until the fish registers 145-degrees on an instant-read thermometer.
  • To serve, portion the fish into 6 pieces, and spoon the vegetables over, or next to, the fish.

Nutrition

Serving: 1g | Calories: 364kcal | Carbohydrates: 11g | Protein: 38g | Fat: 19g | Saturated Fat: 4g | Polyunsaturated Fat: 13g | Cholesterol: 105mg | Sodium: 1415mg | Fiber: 3g | Sugar: 6g

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