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Flaky, tender steelhead trout baked with lemon, garlic, and fresh dill. This simple yet elegant dish is perfect for a healthy weeknight dinner and ready in under 30 minutes.
Preheat oven and prepare the baking sheet. Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup.
Prepare the trout fillet. Pat the steelhead trout fillet completely dry on all sides with paper towels. This is crucial for getting a nice texture. Place the fillet, skin-side down, on the prepared baking sheet.
Season the fish. Drizzle the olive oil evenly over the fillet. Squeeze the juice from half of the lemon over the top. Rub the minced garlic all over the flesh, then season generously with salt and freshly ground black pepper.
Top and bake. Arrange the thin slices from the other half of the lemon in a single layer over the fillet. Sprinkle the chopped fresh dill on top. Place the baking sheet in the preheated oven.
Bake until flaky. Bake for 12-15 minutes. The exact time will depend on the thickness of your fillet. The trout is done when it flakes easily with a fork and the flesh is opaque. For perfect results, use an instant-read thermometer to check that the internal temperature reaches 145°F (63°C) at the thickest part.
Rest and serve. Carefully remove the baking sheet from the oven. Let the trout rest for 2-3 minutes. Garnish with a little extra fresh dill if desired and serve immediately.
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Flaky, tender steelhead trout baked with lemon, garlic, and fresh dill. This simple yet elegant dish is perfect for a healthy weeknight dinner and ready in under 30 minutes.
This pacific_northwest recipe takes 25 minutes to prepare and yields 4 servings. At 295.45 calories per serving with 31.63g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Replace dill with 2 tablespoons of fresh parsley, chives, or a combination of herbs like thyme and rosemary for a different flavor profile.
Add 1/4 teaspoon of red pepper flakes along with the salt and pepper for a gentle kick of heat.
Use 2 tablespoons of melted unsalted butter instead of olive oil for a richer, more decadent flavor.
Steelhead trout is an excellent source of EPA and DHA, omega-3 fatty acids that support heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
Provides high-quality protein essential for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
The omega-3s found in trout are crucial for brain health, potentially improving memory, cognitive function, and mood.
A natural source of Vitamin D, which is vital for bone health, immune function, and calcium absorption.
Yes, it's very healthy. Steelhead trout is rich in omega-3 fatty acids, which are excellent for heart and brain health. It's also a great source of lean protein, vitamin D, and B vitamins. Baking is a healthy cooking method that requires minimal added fat.
A 150g serving of this Baked Steelhead Trout contains approximately 320-350 calories, depending on the exact fat content of the fish and the amount of olive oil absorbed.
Steelhead trout and salmon are related and have a similar pink-orange flesh and flavor. Steelhead is technically a type of rainbow trout that migrates to the ocean, much like salmon. It tends to be slightly milder and more delicate in flavor than many salmon varieties.
Absolutely. Thaw the frozen fillet completely in the refrigerator overnight before using. Once thawed, pat it very dry with paper towels to remove excess moisture before proceeding with the recipe.
The best way is to use an instant-read thermometer; it should register 145°F (63°C) at the thickest part. Alternatively, you can check with a fork. The flesh should be opaque and flake easily when gently prodded. Be careful not to overcook it.
This trout pairs well with many sides. Try roasted asparagus or broccoli, a simple green salad with a vinaigrette, fluffy quinoa, wild rice, or creamy mashed potatoes.