Best 6 Rainbow Trout Tilapia Baked Recipes

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Rainbow trout tilapia is a versatile fish that can be cooked in many ways. Baking is a healthy and easy way to prepare this fish, and it can be enjoyed with a variety of sides. This article will provide you with a guide to finding the best recipe for cooking rainbow trout tilapia baked. We will discuss the different types of rainbow trout tilapia available, as well as the key ingredients and methods used in baking this fish. We will also provide tips for selecting the freshest fish and ensuring that it is cooked to perfection. By following the advice in this article, you can create a delicious and satisfying meal that the whole family will enjoy, whether you are a seasoned chef or a beginner in the kitchen.

Here are our top 6 tried and tested recipes!

BAKED FRESH RAINBOW TROUT



Baked Fresh Rainbow Trout image

Very easy and tasty recipe I invented one day with ingredients on hand, for fresh rainbow trout (farmed or wild) that my family loves. It takes very little time and is much lighter than ocean fish. I use whole fish you can buy already gutted from the supermarket, with heads and tails still on. Make sure you pick trout that are really, really fresh. I find the dish doesn't even need lemon slices but you can use them if you like. The key is to remember to add the water to the dish as instructed in directions, which keeps fish from drying out. Serve with rice and veggies. Light and delicious. Be careful of bones! Make sure to add hot water to the dish; cold water can crack the baking dish.

Provided by In-a-Pickle

Categories     Seafood     Fish

Time 30m

Yield 6

Number Of Ingredients 8

2 teaspoons olive oil, or to taste
2 whole rainbow trout, gutted and cleaned, heads and tails still on
¼ teaspoon dried dill weed
¼ teaspoon dried thyme
salt and freshly ground black pepper to taste
½ large onion, sliced
2 thin slices lemon
2 tablespoons hot water

Steps:

  • Preheat oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with about 1 teaspoon olive oil.
  • Place trout in the prepared baking dish and coat with remaining olive oil. Season the inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place 1 lemon slice on each fish.
  • Bake in the preheated oven for 10 minutes; add water to dish. Continue baking until fish flake easily with a fork, about 10 minutes more.

Nutrition Facts : Calories 373 calories, Carbohydrate 1.5 g, Cholesterol 162.5 mg, Fat 15.3 g, Fiber 0.3 g, Protein 54.2 g, SaturatedFat 4 g, Sodium 158.6 mg, Sugar 0.5 g

RAINBOW TROUT BAKED IN FOIL WITH TOMATOES, GARLIC AND THYME



Rainbow Trout Baked in Foil With Tomatoes, Garlic and Thyme image

My friend Christine always makes salmon prepared this way when I arrive at her home in Provence after my long trip from California. It's a great dish to make when you don't know exactly when guests are going to arrive, as everything can be prepared in advance and the fish can be baked at the last minute. I've adapted Christine's salmon recipe to rainbow trout, which are farmed in a sustainable way and less expensive than wild salmon.

Provided by Martha Rose Shulman

Categories     dinner, main course

Time 30m

Yield 4 servings

Number Of Ingredients 9

Extra virgin olive oil for the foil
4 small rainbow trout, boned
Salt and freshly ground pepper
1 pound ripe tomatoes in season, peeled, seeded and chopped
2 garlic cloves, minced
1 tablespoon extra virgin olive oil
4 to 8 sprigs fresh thyme
Chopped fresh parsley or thyme for garnish
Lemon wedges for serving

Steps:

  • Preheat the oven to 450 degrees. Cut 4 sheets of heavy-duty aluminum foil, or 8 sheets of lighter foil, into squares that are 3 inches longer than your fish. If using lighter foil, make 4 double-thick squares. Oil the dull side of the foil with olive oil and place a trout, skin side down, on each square. Season both sides with salt and pepper and open them out flat.
  • In a bowl combine the tomatoes, garlic, 1 teaspoon olive oil and salt and pepper to taste. Spoon over the middle of each trout. Place 1 or 2 sprigs of thyme on top, and fold the two sides of the trout together. Drizzle 1/2 teaspoon olive oil over each fish.
  • Making sure that the trout are in the middle of each square, fold the foil up loosely, grab at the edges and crimp together tightly to make a packet. Place on a baking sheet and bake for 10 to 15 minutes, checking one of the packets after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
  • Place each packet on a plate. Carefully cut across the top to open it, taking care not to let the steam from inside the packet burn you. Gently remove the fish from the packet and pour the juices over. Sprinkle with parsley or thyme and serve, passing the lemon wedges.

Nutrition Facts : @context http, Calories 595, UnsaturatedFat 20 grams, Carbohydrate 7 grams, Fat 31 grams, Fiber 2 grams, Protein 69 grams, SaturatedFat 6 grams, Sodium 1093 milligrams, Sugar 3 grams, TransFat 0 grams

WHOLE RAINBOW TROUT BAKED IN FOIL



Whole Rainbow Trout Baked in Foil image

It's easy to find farmed rainbow trout these days. They're usually boned and "butterflied" - opened up, with the halves still attached. I bake them in foil packets and moisten them with the savory juice that accumulates inside as they bake.

Provided by Martha Rose Shulman

Categories     dinner, easy, quick, weekday, main course

Time 15m

Yield Serves four

Number Of Ingredients 7

Extra virgin olive oil
4 small rainbow trout, boned
Salt
freshly ground pepper
2 lemons, one sliced, one cut in wedges
8 fresh tarragon or dill sprigs, or 4 rosemary sprigs
Chopped fresh tarragon, dill or parsley for serving

Steps:

  • Preheat the oven to 450 degrees. Cut four sheets of heavy duty aluminum foil or eight sheets of lighter foil into squares that are three inches longer than your fish. If using lighter foil, make four double-thick squares. Oil the dull side of the foil with olive oil, and place a trout, skin side down, on each square. Season both sides with salt and pepper, and open them out flat. Place two tarragon or dill sprigs (or one rosemary sprig) and two lemon slices down the middle of each, and fold the two sides together. Drizzle 1/2 teaspoon olive oil over each fish.
  • Making sure that the trout are in the middle of each square, fold up the foil loosely, grabbing at the edges and crimping together tightly to make a packet. Place on a baking sheet, and bake for 10 to 15 minutes, checking one of the packets after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
  • Place each packet on a plate. Carefully cut across the top to open it, taking care not to let the steam from inside the packet burn you. Gently remove the fish from the packet, and pour the juices over it. Sprinkle with fresh tarragon, dill or parsley. Serve, passing the lemon wedges.

Nutrition Facts : @context http, Calories 549, UnsaturatedFat 16 grams, Carbohydrate 5 grams, Fat 27 grams, Fiber 3 grams, Protein 69 grams, SaturatedFat 6 grams, Sodium 895 milligrams, Sugar 1 gram, TransFat 0 grams

ASIAN RAINBOW TROUT



Asian Rainbow Trout image

This delicious, simple recipe that I put together after asking various people what to do with rainbow trout! The soy sauce can be adjusted to taste. My family loves this with steamed rice and snow peas.

Provided by KerriJ

Categories     World Cuisine Recipes     Asian

Time 27m

Yield 4

Number Of Ingredients 8

4 (6 ounce) fillets boneless, skinless rainbow trout
2 teaspoons soy sauce
salt and pepper to taste
1 teaspoon white sugar
1 teaspoon olive oil
1 teaspoon minced garlic
1 teaspoon minced fresh ginger
4 green onions, chopped

Steps:

  • Rub trout fillets with soy sauce. Season with salt, pepper, and sugar; set aside.
  • Heat olive oil in a large skillet over medium-high heat. Add garlic, ginger, and green onions; cook and stir until golden brown. Add trout fillets and cook until browned and crispy, about 3 minutes. Turn fillets over, and continue cooking until the fish flakes easily with a fork, about 3 minutes more.

Nutrition Facts : Calories 222.1 calories, Carbohydrate 2.7 g, Cholesterol 99.1 mg, Fat 7 g, Fiber 0.4 g, Protein 34.9 g, SaturatedFat 1.4 g, Sodium 204.1 mg, Sugar 1.5 g

RAINBOW TROUT (TILAPIA) BAKED



Rainbow Trout (Tilapia) Baked image

Found this recipe on the Giovannis Fish Market site...I've made it with Tilapia...hope you enjoy. I'm not crazy about parsley so I use cilantro instead...

Provided by teresas

Categories     < 60 Mins

Time 45m

Yield 2-3 serving(s)

Number Of Ingredients 9

1 lb rainbow trout fillets (2-3 fillets) or 1 lb tilapia fillet (2-3 fillets)
2 tablespoons parsley, chopped
2 tablespoons lemon juice
1 1/2 teaspoons seasoning salt
6 tablespoons olive oil
1 large onion, thinly sliced
2 garlic cloves, minced
1 large tomatoes, thinly sliced
4 teaspoons white wine

Steps:

  • Preheat oven to 350 degrees. Spray 13X9 inch pan with cooking spray.
  • Sprinkle with parsley, lemon juice and salt.
  • Heat oil in small skillet; fry onion and garlic till limp.
  • Place tomatoes in pan and top with fish.
  • Pour onion and garlic mixture over fish, sprinkle the wine evenly on top.
  • Bake at 350 degrees for 30-40 minutes.

BROILED RAINBOW TROUT WITH HERB MAYONNAISE



Broiled Rainbow Trout With Herb Mayonnaise image

My boyfriend is an avid fisherman so when he brings home trout, this is one of the ways we prepare it. Hope you enjoy. It's from the Favorite Brand Names Cookbook.

Provided by pesce_gurl

Categories     Trout

Time 10m

Yield 4 serving(s)

Number Of Ingredients 6

6 tablespoons regular mayonnaise or 6 tablespoons light mayonnaise
1 garlic clove, minced
1 tablespoon lemon juice
herbs (i usually use dill or thyme)
1 dash pepper
4 (4 ounce) rainbow trout fillets

Steps:

  • Combine mayo, garlic, lemon juice, herbs and pepper in bowl; mix well.
  • Cover flesh side of each trout fillet with 1/4 of the mayo mixture.
  • Broil 4" from heat source for about 3-5 minutes, or until fish flakes with a fork and topping is bubbly.

Nutrition Facts : Calories 244.5, Fat 13.5, SaturatedFat 2.8, Cholesterol 72.6, Sodium 196.6, Carbohydrate 5.9, Sugar 1.5, Protein 23.9

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Tips for Baking Rainbow Trout and Tilapia

  • Choose fresh, firm fish fillets. Avoid fillets that are slimy or have an off odor.
  • Preheat your oven to the correct temperature before baking the fish. This will help to ensure that the fish cooks evenly.
  • Season the fish with salt, pepper, and any other desired spices before baking. This will help to enhance the flavor of the fish.
  • Bake the fish for the recommended amount of time. Overcooking will make the fish dry and tough.
  • Serve the fish immediately with your favorite sides. Baked rainbow trout and tilapia are delicious with roasted vegetables, rice, or pasta.
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Conclusion

Baked rainbow trout and tilapia are healthy and delicious meals that can be enjoyed for lunch or dinner. By following the tips above, you can ensure that your fish is cooked perfectly every time. So next time you're looking for a quick and easy seafood meal, give baked rainbow trout or tilapia a try!

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