Baked Honey Mustard Trout with Sesame Seeds and Fresh Lemon Recipe
This baked trout recipe features delicate trout fillets marinated in a flavorful honey mustard sauce. The trout is seasoned, sealed in foil packets, and baked to tender perfection, creating a healthy, aromatic dish ideal for a quick and tasty meal. Garnished with sesame seeds, fresh parsley, and lemon slices, it offers a delightful balance of sweetness, tang, and savory umami.
- Prep Time: 10 minutes
- Cook Time: 10-15 minutes
- Total Time: 20-25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
Fish
- 2 ½ pound whole trout (cut into fillets)
Honey Mustard Marinade
- 1/2 cup Dijon mustard
- 1/2 cup honey
- 2 tablespoon soy sauce (gluten free if needed or coconut aminos)
- 1/2 cup sesame oil or other natural flavor oil
Seasoning and Garnishes
- Salt and black pepper to taste
- 2 tablespoon sesame seeds
- Fresh parsley (chopped)
- ½ medium fresh lemon (sliced)
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for baking the trout fillets evenly and thoroughly.
- Prepare Marinade: In a small bowl or jar, mix together Dijon mustard, honey, soy sauce, and sesame oil to create a rich and flavorful honey mustard marinade for the fish.
- Season Trout: Season the trout fillets generously with salt and black pepper to enhance the natural flavor of the fish before cooking.
- Make Foil Packets: Grease pieces of foil with olive oil to prevent sticking. Place the seasoned trout fillets inside the foil packets with the skin side down. Pour the honey mustard marinade evenly over the trout, reserving some sauce for brushing after baking.
- Seal and Arrange: Securely seal the foil packets to trap moisture and flavors. Arrange the packets on a baking sheet to prepare for cooking.
- Bake: Place the baking sheet in the preheated oven and bake the trout for approximately 10 to 15 minutes. Check for doneness after 10 minutes by ensuring the flesh flakes easily with a fork.
- Finish and Garnish: Remove the foil packets from the oven carefully. Pour any remaining marinade sauce over the cooked trout. Sprinkle with sesame seeds and garnish with chopped parsley or cilantro for fresh herbaceous notes.
- Serve: Serve the baked trout hot with fresh lemon slices on the side for added brightness along with your preferred vegetables to complete the meal.
Notes
- Use gluten-free soy sauce or coconut aminos if you need a gluten-free recipe.
- Ensure the foil packets are sealed tightly to retain moisture while baking.
- You can substitute sesame oil with olive oil if desired, though it will alter the flavor slightly.
- Check doneness early to avoid overcooking the trout, which can dry it out.
- This dish pairs well with steamed vegetables, rice, or a light salad.
Keywords: baked trout, honey mustard trout, healthy fish recipe, gluten free fish recipe, baked fish, sesame trout, easy trout recipe
