Simple Lemon and Herb Rainbow Trout

With our busy schedules, it is a challenge to eat home cooked meals that are both easy to prepare as well as nutritionally dense. Nothing brings me more joy than a healthy dinner that takes less than 30 minutes to create. Fish is a very popular choice in our household. Fatty fish; particularly salmon and trout are weekly staples. They are quick to defrost safely, and quick to cook as well. Served alongside a healthy grain, roasted vegetables or a salad and viola, you have a healthy dinner.

Rainbow trout is a great fish choice that is similar, yet also different from salmon. It has a more buttery flavor and a lighter texture than salmon yet it shares similar health benefits with salmon. Rainbow trout is a rich source of Omega-3 fatty acids, particularly EPA and DHA which their consumption has been linked to decreased risk of cardiovascular diseases, cancer, hypertension, and depression. Additionally it is a rich source of protein. It has up to 21 grams of protein in a 3-ounce serving. It is also a good source of Vitamin A which is an antioxidant, in addition to vitamin B12 and other B vitamins which all aid in digestion and energy balance.

Rainbow trout is considered a high quality protein, a popular choice by athletes due to its various health benefits. Protein and good fats provide satiety, and nourishment that can banish hunger pangs and sluggishness.

Oven Roasted Rainbow Trout

Servings: 3-4

Time: 10-15 mins

Difficulty: easy

This fish goes well with a healthy grain such as black rice, quinoa or brown rice. You can serve it also with herbed roasted potatoes, roasted veggies or a salad.


  • 1 butterflied cleaned rainbow trout (or 4 3-ounce filets)
  • Table spoon of Italian herb mix (I used the Costco brand)
  • Himalayan sea salt
  • Black pepper
  • ¼ thinly sliced white onion
  • 1 thinly slices lemon
  • 1 Tbsp Extra virgin olive oil


  1. Pre-heat oven to 375.
  2. Wash the fish with cold water, pat with paper towel.
  3. Cover a roasting pan with parchment paper and place the fish on top.
  4. Drizzle olive oil, sprinkle with mixed herbs, salt, black pepper.
  5. Top the fish with the white onion slices, and lemon slices, alternating the two.
  6. Bake for 7 minutes, then turn on the broil and cook for another 7 minutes.
  7. Watch for crisping edges, you can also check the middle with a fork to see if it is cooked through.
  8. Remove from oven carefully and serve with a starch and a side of veggies.

Bon Appetite!





About the Author:

Hiba Jameel has a master’s degree in Nutrition Science and Policy from Tufts University’s Friedman School of Nutrition Science and Policy. She also holds a Bachelor of Science degree in Biochemistry and Cell Biology from the University of California, San Diego. She is also on the board of directors for A/NT Gallery, a curator and an artist herself. "I love the evidence-based approach to nutrition and love holistic nutrition as I see both worlds working together in harmony towards great health. I am a health influencer and a healthy lifestyle advocate. I do not believe that there is a single ingredient that can cure all; rather, leading a healthy lifestyle is the key to enjoying a long, healthy lifespan. My thesis proposal was about the possible prevention or delay of chronic illnesses through nutrition as an aid to a healthy lifestyle, after studying the dietary habits of centenarians living in the blue zones, specifically the Mediterranean regions. I aspire to be a part of a big chronic illnesses prevention movement that can help people enjoy a fruitful life. When I am not studying, spending time with family or conducting research, I enjoy working out, painting, drawing, and landscape photography."

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