One-Pan Rainbow Trout for Anyone Who Finds Fish Intimidating
Roasted rainbow trout with crispy Brussels sprouts and potatoes in one pan for about $6.42 per serving, rich in omega-3s and low in mercury, in 50 minutes.
Ingredients
| trout fillets, about 150 g each | 4 |
| Brussels sprouts, trimmed and halved | 500 g |
| yellow potatoes, cut into 2 cm chunks | 600 g |
| garlic cloves, minced | 3 |
| olive oil, divided | 30 mL |
| lemon, juiced | 1/2 |
| salt and pepper | To taste |
Steps
- 1Heat the oven. Set it to 220°C (425°F) and give it time to heat fully, since a hot oven is what browns the vegetables.
- 2Season the vegetables. Toss the sprouts and potatoes on a large sheet pan with 15 mL of the oil, the garlic, salt, and pepper, then turn the sprouts cut-side down.
- 3Roast the vegetables. Roast for 25 minutes, flipping once halfway, until the potatoes are golden and the sprout edges are crispy.
- 4Prepare the trout. While the vegetables roast, pat the fillets dry, rub them with the remaining 15 mL of oil, and season both sides.
- 5Add the fish. Pull the pan out, nudge the vegetables to the edges, and lay the fillets skin-side down in the centre.
- 6Finish roasting. Return the pan to the oven for 10 to 12 minutes, until the thickest part of the fish flakes easily with a fork.
- 7Add the lemon. Squeeze the lemon over the whole pan and serve right away, lifting the fillets off their skin if you prefer.
Rainbow trout is rich in omega-3 fats and low in mercury, and Health Canada notes that the omega-3 fats in fish can help maintain healthy heart function. The Brussels sprouts add fibre, vitamin C, and vitamin K at their seasonal best.
Trout is the fish for people who find fish intimidating, because it is thin, forgiving, and cooked through in about the time it takes to set the table. This version goes onto a single sheet pan with Brussels sprouts at their sweet late-fall best and a tray of golden yellow potatoes.
This roasted rainbow trout dinner feeds four for about $6.42 a serving, an estimate based on Food Basics prices, and takes 50 minutes, most of it hands-off. Ontario is Canada's largest producer of this farmed fish, according to the Ontario government, and the fish brings many of the same omega-3 fats as its famous cousin, salmon.
How do you know the trout is done?
The fillets need only 10 to 12 minutes, and the skin works like a built-in tray, so nothing sticks or falls apart when you lift them off the pan. The fish is done when the thickest part flakes with gentle pressure from a fork and has turned from translucent to just opaque.
If you use a thermometer, Health Canada's safe internal temperature for fish is 70°C (158°F). Thin tail pieces cook faster than thick centre cuts, so start checking those at about eight minutes.
What can you swap in?
When Brussels sprouts are not in the fridge, halved mushrooms or broccoli florets can take their place on the same pan. If you like this style of cooking, our maple Dijon salmon sheet pan and honey garlic salmon work the same way, and the tomato basil baked cod or Mediterranean baked cod is a good choice for a milder fish.
How long do leftovers keep?
Refrigerate leftovers within two hours and eat them within 2 to 3 days, following Health Canada's advice on leftovers. Reheat the fish and vegetables until they are steaming hot all the way through, at 74°C (165°F), or serve the trout cold over greens, which keeps it from drying out. Leftover trout also flakes nicely into a salad, scrambled eggs, or fish cakes like our crispy salmon cakes.
Why is this dinner good for your heart?
Health Canada lists rainbow trout among the fish that are rich in omega-3 fats and low in mercury, which makes it an easy fish to keep in regular rotation. Canada's 2007 food guide recommended at least two servings of fish a week and named trout among its suggested choices, and Health Canada notes that the omega-3 fats in fish can help maintain healthy heart function.
The Brussels sprouts bring fibre, vitamin C, and vitamin K at their seasonal best, and the meal has nothing fried, breaded, or poured from a jar. If you are working on your cholesterol, it also helps to understand why cholesterol can run high even when you eat well.
Frequently asked questions
Can you use frozen trout fillets?
Frozen rainbow trout works well if you thaw it overnight in the fridge first, then pat it very dry so the skin crisps instead of steaming. Cooking it straight from frozen tends to leave the centre underdone while the edges dry out. Check that the thickest part flakes easily, or reaches 70°C (158°F), before serving.
Is trout skin safe to eat?
Trout skin is safe to eat and turns pleasantly crisp when the fillets roast skin-side down on a hot pan. It also holds the delicate fish together, which is why the recipe cooks the fillets on their skin. If you prefer, slide a spatula between the flesh and the skin after cooking and leave the skin behind.
Can you make this without potatoes?
Chunks of sweet potato, carrot, or squash can replace the potatoes and roast in about the same time when cut to a similar size. For a lighter plate, skip the starch and double the sprouts, then serve the fish with a scoop of brown rice or quinoa if you want something more filling.
Your next step
Fish twice a week is one of the most consistent pieces of heart-health advice there is, and you do not have to make it stick alone. The Medimap Health Hub has more heart-healthy recipes, and you can find a registered dietitian near you on Medimap to build it into a plan you will actually follow.
Disclaimer: This recipe is general information, not medical or dietary advice. If you live with a health condition or follow a prescribed diet, talk to a doctor or registered dietitian about what fits your needs. Cost and nutrition figures are estimates and will vary by store, brand, and portion.