This oven-baked trout is incredibly easy to make. The baked fish is tender, juicy, and flavorful coated in tangy honey mustard soy and sesame sauce.
Add some fresh green veggies of your choice to make it a wholesome meal.
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About This Recipe
Baked fish is my go-to recipe for busy weeknights! We try to eat fish at least once a week. Not only it’s easy to make but is an excellent source of protein, niacin, vitamin B12, and omega 3 fatty acids.
It’s a great choice for a healthy diet and is very light for your digestion!
We love seafood recipes, maybe even too much! From our Easy Shrimp Tacos, Shrimp Scampi, Mediterranean Salmon Salad to our 2-minute Air Fryer Tuna Steak. You should try these, you gonna love it!
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I made this for my housemates, with some mashed potatoes. I added finely chopped white onion on top for the last five minutes. They loved it! 😊♥️ I loved it too! I’d never tried before, so I was really happy about the turnout. It was VERY FLAVORFUL. 🤤 I saved it to my favorites after the first bite, Pinterest
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How To Make Baked Trout
The trout and the sweet honey soy glaze is crazy delicious, try it for yourself!
First time I tried a similar meal in one of the coziest restaurants in Baku, Azerbaijan. It was an Asian restaurant with hints of European cuisine and I absolutely fell in love with it.
I know, this is a super popular sauce/glaze recipe but I discovered it quite late and in a place, I wouldn’t have imagined trying.
This recipe has been always on my mind but I never actually remembered to make it.
But okay, enough of me rambling how good it is, let's get into it!
Instructions
STEP 1
Preheat oven to 400F.
STEP 2 - Prepare the sauce.
In a jar or a small bowl mix together dijon mustard, honey, soy sauce, sesame oil.
Check out my Honey Mustard Soy Sauce Recipe here.
STEP 2 - Prepare the fish
Season the fillets generously with salt and pepper.
Arrange the fillets into foil packet greased with olive oil before. Pour the honey mustard mixture over the trout fillets. Brush the tops of the fillets with honey mustard mixture, close the foil packet and transfer to oven.
STEP 3 - Bake the fillets
Place foil packets of fish onto a baking sheet. Bake for 10 to 15 minutes, checking one fillet after 10 minutes. The flesh should pull apart easily with a fork.
STEP 4
Remove the baked trout from the oven. Add any remaining sauce over the fillets, sprinkle with mixed sesame seeds and garnish with parsley.
Serve with lemon slices, a good mashed potato recipe and your choice of veggies.
Notes.
Baking. Depending on your oven and the size of your trout you may need to adjust the cooking time.
Storage. Cooked trout will last 3-4 days in the refrigerator. Just make sure to let the fillets properly cool and place in an airtight container. Close and store in the fridge.
You can also freeze cooked trout. Place completely cooled trout in a covered airtight container or heavy-duty freezer bag. It should be consumed up to 3-4 months.
Honey Mustard Glaze - in this recipe I’ve made sauce for the whole trout but if you just using 4-5 fillets divide the sauce ingredients into half.
Tips
- Make the sauce in advance. It can be stored in the fridge for up to 3 days.
- Leftover sauce can be consumed cold or warm and used in a variety of sandwiches (with ham-definitely a winner), wraps, and salads.
- Zucchini, carrots, broccoli, green beans, cauliflower are the best vegetable choice to pair with trout.
- If you don’t have fresh trout you can use frozen, just make sure to pat it dry to remove any excess water before cooking.
- Don’t skip the foil. Baking trout in foil packets helps the fish cook perfectly tender. While the fish fillets bake, the sauce coats the fish nicely, and all the juices are formed at the bottom of the packet.
Serving Suggestions
Want to make it a meal? We love serving our baked fish with these:
- Grains - with a side of grains such as cooked rice, lime cilantro rice or quinoa or cauliflower rice.
- Side Salad - for more veggies in this dish, we like to serve trout with Greek Style Salad, Chopped Cabbage Salad, Potato Salad, or Chickpea Salad.
- Leftovers - for any leftover fish, you can break it down into bite-size pieces and serve in Fish Tacos with a colorful Mexican slaw. Or serve it in creamy risotto.
- With Roasted or steamed veggies - sauteed Asparagus, roasted air fryer Brussels Sprouts, Zucchini Boats or Fries.
Variations
- Salmon, baked chicken, chicken wings, or seabass is a perfect substitute to trout and go well with honey mustard soy sauce.
- Add some very thinly sliced or minced garlic to the trout fillets before baking.
- Add pineapple for a more exotic finish! Yum!
- Add finely chopped onion just 5 minutes before the timer rings.
- Add some chili flakes to make it spicy
Easy Seafood Recipes
We love all sorts of seafood recipes, from our 2-minute air fryer Tuna Steaks, to juicy and melting in your mouth and perfect Eggs Royale With Salmon for breakfast.
We like to serve seafood, especially this Garlic Butter Salmon with a refreshing and a little spicy Mango Salsa.
To see all our recipes check out the Recipe Index.
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Recipe
Baked Trout In Honey Mustard and Soy Sauce Glaze
INGREDIENTS
- 2 ½ lbs trout (cut into fillets)
Honey mustard Glaze
- ½ cup dijon mustard
- ½ cup honey
- 2 tablespoon soy sauce
- ½ cup sesame oil or other natural flavor oil
For the Trout
- salt and pepper to taste
- 2 tablespoon sesame seeds
- fresh parsley (chopped)
- ½ lemon (sliced)
INSTRUCTIONS
- Preheat oven to 400F.
- In a jar or a small bowl mix together dijon mustard, honey, soy sauce, sesame oil.
- Season the fillets generously with salt and pepper.
- Arrange the fillets into foil packet greased with olive oil before. Pour the honey mustard mixture over the trout fillets. Close the foil packet and transfer to oven.
- Place foil packets of fish onto a baking sheet. Bake for 10 to 15 minutes, checking one fillet after 10 minutes. The flesh should pull apart easily with a fork.
- Remove from the oven. Add any remaining sauce over the fillets, sprinkle with mixed sesame seeds and garnish with parsley.
- Serve with lemon slices and your choice of veggies.
NOTES
You can also freeze cooked trout. Place completely cooled trout in a covered airtight container or heavy-duty freezer bag. It should be consumed up to 3-4 months.
Honey Mustard Glaze - in this recipe I’ve made sauce for the whole trout but if you just using 4-5 fillets divide the sauce ingredients into half.
PRIVATE NOTES
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)
DID YOU MAKE THIS RECIPE?
If you made this recipe I would love to see it and share it! Please tag me on IG @theyummy_bowl, using the hashtag #theyummy_bowl.
Nancy
Delicious, thank you for posting. Made it with salmon, and added some finely chopped garlic scapes to sauce, as that's what I had. Garnished with lime, sesame, and parsley. Will make again!
Julia | The Yummy Bowl
Sounds absolutely delicious, salmon and this glaze is also crazy good! Definitely try this recipe with white fish too next time. Thank you for commenting Nancy!
Susan
Fantastic! Was looking for something different, fish wise. Flavours really come together. Forgot foil...lol. Still really tender fish.
Lindsey
The sauce ingredients were something I never would have thought to combine, but it was absolutely delicious!
Julia | The Yummy Bowl
Lindsey thank you so much! It's delicious, I think you'll also love baked white fish or salmon with miso sauce!