Rainbow trout with garlic-dill sauce



5 min


2 servings

* PLUS Cooking time: 7 minutes
Rainbow trout with garlic-dill sauce

James Tse


  • 2 fresh trout fillets , about 250 g each
  • 1 bunch green onions
  • 1/3 cup white wine
  • 2 tbsp butter
  • 2 large garlic cloves
  • 1/2 tsp dried dill
  • 1/4 tsp salt
  • 1 tbsp honey-Dijon mustard , or 1 1/2 tsp each honey and Dijon mustard


  • Preheat oven to 450F (230C). For easier cleaning, line a rimmed baking sheet with parchment paper or foil. Place fish on top, skin side down. Arrange onions around fish. Bake in centre of preheated oven until a knife tip inserted into the thickest part of fish and held for 5 seconds comes out warm, from 7 to 8 min.
  • Meanwhile, make sauce by placing wine, butter, garlic, dill and salt in a small saucepan. Bring to a boil over medium-high heat. Boil, uncovered and stirring often, until reduced by half, about 2 min. Whisk in mustard.
  • To remove fish from pan but leave skin on the parchment, slide a wide spatula between skin and flesh of fish. Carefully transfer to a large dinner plate. Repeat with remaining fillet. Spoon garlic-dill sauce over fish and serve onions on the side. Great with roasted fingerling potatoes.

Nutrition (per serving)

  • Calories
  • 425,
  • Protein
  • 39 g,
  • Carbohydrates
  • 9 g,
  • Fat
  • 23 g,

If you have 10 minutes, you have enough time to prep our fresh trout dinner. Just whip up the sauce while the fish is roasting.