Spicy Baked Trout with Herbs! Healthy, Paleo, Easy to make!
Well folks, we’re officially in off-season. Last race was this weekend, but the kiwi actually didn’t end up racing. And it was probably for the best. But we did have a few other triathletes in town and this Sherpa wife was busy! But I like being busy making meals for the “crew.” They gobble it up like there’s not tomorrow! Haha.
Anyway, come time to cook the pre race meal, I had a few requests for fish. Fish is great for post workout recovery but not a lot of people choose it pre race in case it’s not cooked properly. But I would have to disagree there. If you cook fish at home with high quality fish or go somewhere where the fish is fresh, then it’s the perfect pre race. But it also depends on the type fish.
I like to choose a fish that is a little lower in fat but still high in omegas. Why is this? Well, if you have a sensitive stomach, the higher fat content (even good fat) might not settle well with pre race jitters, etc. Men usually don’t have this problem; women on the other hand tend to stress more in their gut. At least I do! Haha.
Trout is a great choice! Especially Spicy Baked Southwest Trout with Herbs!
It has approximately 6 grams of fat per 3oz and 981 milligrams of omega-3 fatty acids, almost double the amount recommended from World Health Organization They recommend of 300 to 500 milligrams of a combination of EPA and DHA (fatty acids) each day.
“A diet rich in omega-3 fatty acids is linked to a decreased risk of cardiovascular disease, hypertension, high blood cholesterol and certain types of cancer. “
Baked Southwest Trout with Herbs
- Prep Time: 5 min
- Cook Time: 10 min
- Total Time: 15 min
- Yield: 2 1x
Description
Baked Southwest Trout with Sage {and Health Benefits}
Ingredients
- Two 4 oz trout fillets (we use sizzlefish)
- 1–2 tsp sweet chili pepper (or you can use chili powder)
- 1/2 tsp mustard powder or cumin
- 1 teaspoon dry onion or garlic powder
- 1/2 teaspoon paprika, to taste
- 1/2 teaspoon each sea salt and black pepper
- 1–2 teaspoons olive oil
- lemon
- 1–2 sage leaves (fresh, chopped) (mainly for garnish)
Instructions
- First, mix your dry ingredients in a bowl. Transfer onto a plate. Next, coat each fillet in a little olive oil or melted butter then douse each fillet in your dry mix. Squeeze fresh lemon on top
- Next, heat your oven to 400F. Let each fillet skin side down on a foiled pan. Bake for 8-10 minutes (depending on thickness) until flaky and opaque.
- Once finished, garnish with chopped sage or add more garlic, pepper, etc!
This dish goes great with steamed rice or grilled veggies. Also great on salmon and other fish!
Fact -“Farmed trout, especially farmed rainbow trout, is a better choice than wild lake trout, since farmed trout is raised in freshwater ponds and raceways that are protected from environmental contaminants.” ≈Source Sizzlefish Trout are fed a healthy diet, they are raised in a contaminant-free environment and they are also a relatively young, small fish.
Ever tried trout?
What’s your favorite way to use sage? I feel like that’s a forgotten herb, ya know? Haha.
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Looks super tasty. SO good. It really sounds like something I would love and I can even make extra for my brother who I know would love it too!
What kind of white rice did you use? Is white healthier than brown? I love fish so much. Yummy. Now I want some Trout!
Hi Beth! I usually use jasmine rices. Or basmati. It’s the easiest to digest and if you eat it again cold after cooked, it can be a good resistant starch which help the gut flora. Brown rice is healthy too but for people with food sensitivities, it’s easier to use jasmine rice so that they can digest foods and nutrients. BRown rice has the bran still in it, so it can be harder on the gut to break down if your gut is already poorly functioning. does that make sense?
Trying this recipe tonight.
keep me posted! p.s. i saw you won more fish! hehe YAY!
Yes I did and I’m excited!!!!!! Feeling like a real winner.
I love sage and I bet it tastes great with trout. Pinning and bookmarking this recipe to try later.
Looks delicious! #TXWomensBloggers
You’re right. Sage is kind of a forgotten herb. I actually grow it year round on my window ledge and I like to use it with some butter and apples. The combination is wonderful.
which is why i need to raid your house… so many herbs and veggies!
One order, make that two please 🙂
I’ll be having trout very soon thanks to this 😛
please do!! i share!
I *love* trout but have never tried to cook it. I have salmon in the freezer and will try this recipe.
let me know what you think friend
Yummmm! I’m a huge fish lover. Just wish all my family was! Tilapia is about the extent of it. Although, sometimes Kaydin will eat salmon and LOVE it! but then next time I ask if she wants it she won’t eat it.
Nom! Sounds like you had a busy triathlon weekend! And a delicious one too!
Um….and you complain about bad photos? Dude those are epic. So epic, I bumped my head wanting to eat my screen.
aww well thanks, working on it. Maybe you’re my inspiration.
Sage + Turkey = GiGi’s Fave…. However, that doesn’t mean I wouldn’t be opposed to RUBBING DOWN my TROUT with some sage………………………
Yes, that is what “he” said…. Because I mean, I would NEVER say such a thing!
I’m not sure I’ve ever had trout – I will have to try it because this sounds awesome!
Oh does this mean we can plan a weekend to see each other? HAHA! I honestly don’t think I have ever cooked with sage…XOXO
Fish is my faaaaavorite~I have many favorite foods, but I love fish so much that when I received a WF gift card I kind of went crazy with it. :DDDDD Ahhaaha! And sage has to be one of my favorite herbs~I love it in stew, soups, and certain pasta–like the kind that’s stuffed.
love trout!! This recipe sounds perfect!
I must admit I have never cooked trout! It looks delicious though. One of my favorite dishes is a balsalmic and sage pork. I cook it in the crockpot and it is absolutely delicious!
Yes!! This looks amazing, Lindsay!
That combo of spices looks delicious. I absolutely love sage, but have never put it on fish.
Trout reminds me of home! My uncle is a fisherman, and my aunt doesn’t like fish, so in the summer, my uncle will come to my mom’s house and pour 20+ trout in her sink (he does clean them first), and let her freeze them. So when I’m at my parents house in the summer, we have trout on the bbq several times a week.
I need to make something with sage. I haven’t in a really long time.i never knew that about fat and trout or how men get with too much fat. Learned all kinds of random stuff today.
I absolutely LOVE trout – and sage is on speeddial in our house right now. 🙂 Sounds absolutely delicious!!
I love trout but don’t eat it nearly as much as I’d like to. And sage too. So so good. My favorite way to use sage? Fried. So freaking good. And then with butternut squash. YUM.
fried? oh i must try!!! just in butter?
Just in olive oil 🙂
YUM, this looks fantastic. I don’t think I’ve had trout, maybe once? How wrong is that 😉 must try this!! and I agree with you about sage, it IS forgotten. Now I need to start using it again. Love your info on the lower fat fish pre-race and how much omega-3 this fish has and is still lower in fat. yum yum! (not that fat is bad! just to your point about pre-race jitters!).
This recipe looks delish! I have wanted to cook with trout for so long but was looking for a good recipe – found it!
Sage is such a fantastic herb and so underused – I love it with sprouts and bacon, so good!
come visit, i share!
I didn’t know that about farmed trout, very interesting fact, thanks for sharing!
always good to know about where your food comes from and why, yes?!
I love the sage in this recipe
you and me both! smells heavenly
Congrats on making it through another season! Hopefully on a positive note! I am sure you two are looking forward to some recovery time!
Trout is one of my favs! In fact here’s an idea… you two should take a mini vacation to Charleston as a celebration from the season and we can go trout fishing! Can’t get any more fresh than that! ha.
I LOVE sage with any fresh pumpkin savory dishes (: I have made pumpkin lasagna and a pumpkin bruschetta with fresh sage and mmm mmm mmmmm!
I grew up eating (and fishing for!) trout. Rainbow trout, smoked? DELICIOUS.
I eat salmon every week. SOmetimes I do get a little tired of it. Never tried trout, and I didn’t know it ranked up there in Omega 3s. (yes, I just fact checked you, because I’m an untrusting dude haha) While it can’t compare with salmon, there are plenty of essential fatty acids in trout and I’m absolutely putting it on my menu in the upcoming weeks!
haha well i hop you trust me now. 😉
I love trout and haven’t had it in years. Sizzlefish sounds great for trying things you don’t commonly find in the grocery. This recipe sounds delicious– you are such an talented cook!
I agree–sage doesn’t seem to be in many recipes. So this is a great excuse to use it. Sounds delish!
That looks so delicious!! As for sage, I totally agree that it’s the forgotten herb. I can’t tell you the last time I used it!
i know, it’s so versatile too!
Goodness gracious this looks over the top amazing! This is the kind of healthy food I like!
you and me both!
YUM!! I don’t often think to use sage but I know I’ve had it in pumpkin dishes before and just loved it! I can imagine it’d be great with fish though, too!
i think i need to keep using it.. so many options, yes?
Trout may just beat my love of salmon 😛
I love roasting Butternut with sage! It makes the house smell like Thanksgiving!
Ummmmmmmmmmmmmmmm, I don’t think I have ever used it unless it was in my general season mix —– 🙂 I am not the cook! 🙂
Sage reminds me of Italian sausage . . . . must break this stereotype out of my mind. I personally aspire to be SAGE — ya know, wise and all that! ha
HUGE fan of sage here!!!
Just made it in a butternut apple soup! I’d say though, fish is my favorite to use it on!!
oh my gosh,i need that recipe!
I love this! Sage is my fall herb. I just brewed an apple-cinnamon flavored kombucha with it.
I so love me some cumin, paprika, and lemon – such a wonderful combo! But you took it up a notch with that sage – so yum! You are right – sage is a forgotten herb indeed – I’ve used it with sweet potatoes and blk beans – gotta try it on fish next time!
oh beans?! love that! will try
OOOH
Ive never ever ever eaten trout!!!!!
i share all my fish with you when you come to austin, okie dokie?
I never use sage but I do love trout… combining the two=brilliant!
Trout is one of my favs. I did not know that fact about farmed trout, most often I would assume that wild lake trout would always be better, so thanks for sharing that tidbit.
I love sage paired with roasted pumpkin.
Wow, this looks amazing!!!
let me know if you try it Livi!
I love me some trout! Can’t wait to try this one!
I love trout (I’m from GA, after all), and especially smoked trout. I would agree that sage is underutilized. I think because all we ever hear about it is connected with Thanksgiving turkey and stuffing, and because it can be quite overpowering if too much is used. But it is a great herb!
ohhh i need to come to your house next! yum
Yum! We used our trout last week, was great! I agree that people are often scared of fish before, but its definitely a great light option for pre racing fuel. Glad you and the crew are having fun!
As for sage, with butternut squash in my lasagna, allll the way!
I love sage and it totally reminds me of holiday season! Looks delicious!
I love save and it totally reminds me of holiday season! Looks delicious!
i bet it would be great with your sausage bakes!
I love trout so much – I normally get it smoked and eat it pretty much straight up – but I have a fresh fillet in the freezer that needs special treatment! This is exactly what I need to do with it 😉
smoked it great too! let me know if you try this cat!
I like sage, especially fresh sage, this time of year because it goes so well with pumpkin and squash. You always inspire me to eat more fish! 🙂
you inspire me to eat more veggies! hehe
I have trout left since I ate all the salmon first! Definitely going to put this on the meal plan this week. I don’t think I have ever eaten this type of fish.
let me know what you think!
How mush sage? And at what point in the recipe is is used?
Thanks for pointing this out. It’s an older recipe. So the sage is just a garnish but you can mix it in the dry seasoning if desired. If not, just chop 1-2 sage leaves and sprinkle on top of fish/rice after cooked. Does that make sense.