Trout Sheet Pan Meal Recipe • Seafood Nutrition Partnership
Trout Sheet Pan Meal
Trout Sheet Pan Meal


1 lemon
1.5–2 lbs. trout filet
4 Tablespoons butter
4 cloves garlic, minced
¼ tsp. red pepper flakes
½ tsp. Kosher Salt
Ground black pepper to taste
2-3 cups of your favorite vegetables, such as sweet potatoes or broccoli
¼ cup fresh chopped parsley, for garnish
Enjoy this trout sheet pan meal and don't forget to eat seafood at least twice a week!


1.Preheat oven to 375 degrees F.
2.Juice half the lemon. Cut the remaining half into 4-5 lemon slices.
3.In a small skillet, add butter, garlic, red pepper flakes, salt and pepper, and sauté, stirring frequently, to melt the butter. (This could be done in the microwave if you want.) Remove skillet from heat. Stir in reserved lemon juice.
4.Next, oil a large sheet pan. Place trout filet on pan. Add veggies to the pan.
5.Pour butter mixture over fish and vegetables. Use a pastry brush to rub the butter mixture into the fish. Place lemon slices across the trout and bake for about 15 minutes until cooked through.
6.Top cooked trout with chopped parsley. Serve immediately.

We’re all for simple weeknight meals which is why we love cooking sheet pan meals. Putting all of your ingredients on one sheet pan can save time on and effort on clean up.

“Trout is one of the best sources of mood-boosting omega-3s, and it is delicious!” says dietitian Jessica Miller, who created this sheet pan trout meal her family loves.

The recipe calls for trout, but you can substitute any medium-to-thick filet such as salmon, snapper or cod. For thin filets such as tilapia or flounder, or for shrimp, add the seafood to the pan five minutes after starting the vegetables.

Trout is a delicious and affordable option for you and your family and can be found at most retailers all over the U.S. Enjoy this trout sheet pan recipe and don’t forget to Eat Seafood, America!


Trout can be found in the wild or farmed. They are freshwater fish that live mostly in rivers, lakes, or streams. Some can also be found living in the ocean, but they always return upstream, to their place of birth, to spawn.


Trout has a mild flavor and delicate texture on its flesh. #DYK Trout and Salmon are from the same family? In fact, most people cannot tell the difference in the way salmon and rainbow trout look and taste. 

How to Thaw

In order to thaw, place the frozen trout in the refrigerator. If you move it from the freezer to the fridge the morning of, that should be enough time for the fish to thaw fully. (The night before works, too.) You can also put your frozen fish—still in its packaging or in a plastic bag—in a bowl and cover it with water that’s a bit cooler than room temperature. Do not refreeze after thawing. 

How to Cook

Trout can be prepared in a number of different ways. It can be baked, broiled, grilled, smoked, pan-fried, sauteed, or steamed. It’s best not to add too many flavors or sauces as you may lose the subtle nutty flavor of this delicious fish.  Trout should be cooked to an internal temperature of 145 degrees Fahrenheit. 


Rainbow trout meat can be white, pink, or orange in color.  Steelhead meat is pink like salmon, dark red or orange meat may indicate the trout has been farm fed a supplemental diet.


Rainbow trout is high in calcium, potassium, magnesium, and niacin. Rainbow trout is also filled with heart-healthy omega-3 fatty acids, which benefit both healthy people and those who have cardiovascular disease. In addition to lowering triglyceride levels, omega-3 fatty acids can also reduce blood pressure, keep plaque from clogging your arteries, and prevent the development of arrhythmias

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