Cooking for one doesn’t mean you have to settle for simple or repetitive meals—especially when trout is on the menu! This versatile fish is light, flavorful, and perfect for quick, satisfying dishes. Whether you’re craving a zesty one-pan lemon herb trout, indulgent smoked trout tarts, or a beautifully stuffed and baked fillet, these three recipes make solo dining feel special. Easy to prepare and packed with fresh ingredients, they’re perfect for a delicious meal without the fuss.
One-Pan Lemon Herb Trout
This One-Pan Lemon Herb Trout is a delightful combination of fresh flavours and simple techniques. The trout is perfectly baked with a medley of seasonal vegetables, infused with zesty lemon and aromatic herbs, creating a wholesome dish that’s both satisfying and light. Ideal for a quick weeknight dinner, this recipe is pescatarian-friendly and packed with protein.
Recipe Times & Servings
Prep Time:
10 minutes
Cook Time:
20 minutes
Servings:
1
Ingredients:
- 1 trout fillet
- 1 tablespoon olive oil
- 1 lemon (zested and juiced)
- 1 garlic clove, minced
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1/2 cup asparagus, trimmed and cut into 2-inch pieces
- 1/4 cup fresh parsley, chopped
Instructions:
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix the olive oil, lemon zest, lemon juice, minced garlic, thyme, oregano, salt, and pepper.
- Place the trout fillet on a large piece of parchment paper on a baking sheet.
- Drizzle half of the lemon herb mixture over the trout.
- Arrange the cherry tomatoes and asparagus around the trout on the parchment.
- Drizzle the remaining lemon-herb mixture over the vegetables.
- Fold the parchment paper to create a sealed packet, ensuring no steam escapes.
- Bake for 15-20 minutes, or until the trout is cooked through and flakes easily with a fork.
- Carefully open the packet, sprinkle with fresh parsley, and serve immediately.
Nutrition Per Serving
Calories:
300
Protein:
20 g
Carbs:
15 g
Fat:
15 g
Fiber:
5 g
Sugar:
4 g
Smoked Trout Tarts
These smoked trout tarts are a delightful blend of traditional flavours and modern creativity. The flaky pastry crust is filled with creamy herbed cheese, complemented by the rich smokiness of the trout and a hint of lemon zest. Topped with fresh dill and capers, these tarts are perfect as an elegant appetizer or a light lunch. They are pescatarian-friendly and can be made gluten-free by using an alternative crust.
Recipe Times & Servings
Prep Time:
15 minutes
Cook Time:
20 minutes
Servings:
1
Ingredients:
- 1 pre-made puff pastry sheet (or gluten-free alternative)
- 100g smoked trout, flaked
- 50g cream cheese, softened
- 1 tablespoon sour cream
- 1 teaspoon lemon zest
- 1 tablespoon fresh dill, chopped
- 1 teaspoon capers, rinsed and chopped
- Salt and black pepper to taste
- 1 egg, beaten (for egg wash)
Instructions:
- Preheat the oven to 200°C (400°F).
- Roll out the puff pastry on a lightly floured surface to about 1/8 inch thick. Cut into rounds to fit your tartlet pans.
- Press the pastry rounds into the tartlet pans and trim any excess pastry.
- In a mixing bowl, combine the cream cheese, sour cream, lemon zest, fresh dill, and capers. Season with salt and pepper to taste.
- Spread the cream cheese mixture evenly into each pastry shell.
- Top with flaked smoked trout, distributing it evenly among the tarts.
- Brush the edges of the pastry with beaten egg.
- Bake in the preheated oven for 15-20 minutes or until the pastry is golden brown and puffed.
- Allow to cool slightly before serving. Garnish with additional dill if desired.
Nutrition Per Serving
Calories:
300
Protein:
20 g
Carbs:
30 g
Fat:
15 g
Fiber:
1 g
Sugar:
2 g
Stuffed Baked Trout
This Stuffed Baked Trout combines traditional flavours with a creative twist, featuring a savoury stuffing of herbs, lemon, and almonds. The fish is baked to perfection, ensuring a tender and flaky texture, while the stuffing adds a delightful crunch and aromatic freshness. This dish is not only delicious but also pescatarian-friendly, making it a great option for a wholesome meal.
Recipe Times & Servings
Prep Time:
15 minutes
Cook Time:
25 minutes
Servings:
1
Ingredients:
- 1 whole trout, cleaned and scaled
- 1/4 cup almonds, chopped
- 1/4 cup breadcrumbs
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 garlic clove, minced
- 1 lemon, zested and juiced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
- Preheat your oven to 375°F (190°C).
- In a bowl, combine the chopped almonds, breadcrumbs, parsley, dill, minced garlic, lemon zest, and lemon juice. Mix well and season with salt and pepper.
- Place the cleaned trout on a baking sheet lined with parchment paper. Drizzle olive oil over the trout and season the inside and outside with salt and pepper.
- Stuff the trout with the almond mixture, pressing it gently to fit.
- Bake in the preheated oven for about 20-25 minutes, or until the trout is cooked through and flakes easily with a fork.
- Serve warm, garnished with additional lemon wedges and fresh herbs if desired.
Nutrition Per Serving
Calories:
300
Protein:
20 g
Carbs:
30 g
Fat:
15 g
Fiber:
5 g
Sugar:
1 g
My Final Thoughts
These three trout recipes prove that cooking for one can be exciting, flavorful, and effortlessly elegant. Whether you’re keeping it simple with a one-pan dish or baking up something indulgent, trout is a fantastic choice for a solo meal. So grab your ingredients, fire up the stove or oven, and treat yourself to a delicious seafood dish made just for you!
