Honey-Soy Baked Rainbow Trout Recipe

This honey-soy baked rainbow trout recipe couldn't be simpler to throw together, or more delicious and nutritious. It's a wonderful option for a quick midweek dinner, and a fabulous way to make sure your family gets their regular dose of Omega-3 fatty acids.

If you haven't come across rainbow trout before, it may help to know that it is belongs in the same fish family as salmon, so if you enjoy salmon, you'll be sure to love rainbow trout (via Seafood Source). It carries other flavors really well, and when baked, has a mild nutty taste and a soft flakey texture. Paired with the sweet, salty, spiced, and pungent flavors of this marinade, this recipe will be sure to win you over.

This delicious fish dish can be paired with a wide variety of sides. Recipe developer Jennine Rye recommends simple steamed greens like bok choy or broccoli, or more starchy options like vegetable rice or stir-fried noodles, as perfect accompaniments to this honey-soy baked rainbow trout recipe.

Gather the ingredients for this soy-honey rainbow trout recipe

To make this honey-soy rainbow trout recipe, first you will need to gather your ingredients. You will need honey, soy sauce, garlic, toasted sesame oil, Chinese five spice, chili flakes, and 2 rainbow trout filets.

There are a variety of different soy sauce options available on the supermarket shelves, and all of them are slightly different. For this recipe, we recommend Chinese soy sauce, and if you would prefer to make a gluten-free version, tamari works just as well to create the delicious marinade.

Mix the marinade

To create the flavorful marinade, you will want to make sure to use a medium-sized bowl that will comfortably fit both of the rainbow trout fillets, alongside the marinade ingredients. Add the soy sauce and honey to the bowl, and mix them until they are combined. Then, add the minced garlic clove, toasted sesame oil, Chinese five spice, and a pinch of chili flakes. Feel free to add as little or as much chili flakes as you want, depending on your personal preference for spicy food. Then, use a fork, or a balloon whisk to mix the ingredients together.

Marinate the fish, cook, and serve

It's always a good practice when cooking with fish to do a quick check for any fish bones that may still be in the fillet. If you find any, you can easily remove them either with your fingers, or with a pair of kitchen tweezers. Then, simply add the fish fillets to the marinade bowl, cover the bowl with a lid or plate, and place it into the fridge for at least 2 hours.

When you are ready to cook the fish, simply preheat the oven to 350 F, transfer the trout to an oven-proof baking tray or dish, and then bake it for 10 to 12 minutes, until the fish is soft and flakey. Any leftovers can be stored in an airtight container in the fridge, and should be used within 3 days.

Honey-Soy Baked Rainbow Trout Recipe
5 from 36 ratings
Get your daily dose of Omega-3 fatty acids with this easy and quick marinated honey-soy rainbow trout recipe.
Prep Time
Cook Time
rainbow trout fillet on plate
Total time: 2 hours, 15 minutes
  • 2 tablespoons honey
  • ¼ cup soy sauce
  • 1 garlic clove, minced
  • 2 teaspoons toasted sesame oil
  • ½ teaspoon Chinese five spice
  • Pinch of chili flakes
  • 2 rainbow trout fillets
  1. In a medium-sized bowl, mix together the honey, soy sauce, garlic, toasted sesame oil, Chinese five spice, and a pinch of chili flakes.
  2. Place the rainbow trout fillets into the bowl with the honey-soy mixture, and make sure they are well coated. Cover the bowl, place it into the fridge, and leave the rainbow trout to marinade for at least 2 hours.
  3. Preheat the oven to 350 F, transfer the rainbow trout fillets to an oven-proof dish, and bake for 10 to 12 minutes, until the fish is cooked though and flakey.
Calories per Serving 235
Total Fat 9.6 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Cholesterol 46.6 mg
Total Carbohydrates 19.7 g
Dietary Fiber 0.4 g
Total Sugars 17.4 g
Sodium 1,792.7 mg
Protein 18.5 g
The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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