Broiled Trout with Parsley and Oregano {Gluten-Free, Dairy-Free, Paleo, Whole30, Keto}

Have dinner on the table in under 30 minutes with this broiled trout recipe with parsley and oregano. Soft and flaky fish with a fragrant and aromatic herb mix for additional freshness and flavor. Gluten-Free, Dairy-Free, Paleo, Whole30, Keto and Low Carb. 

I’ve been on a fish and seafood kick lately. I’ve just been craving fresh simple low fuss seafood based meals. With the hot weather, meat is just too heavy for me, so it’s come to either vegan veggie filled meals or anything from the sea.

This past weekend I got together with one of my closest friends and we had a seafood extravaganza feast at her house. We made my all time favorite tuna tartar, raw oysters with horseradish and steamed Alaskan king crab legs with a butter sauce.

Oh my. Delicious. All washed down with a cold glass of white wine. Paradise or what? I have seriously never had king crab legs before (pics on my instagram). First off, they’re enormous and so fun to eat. I mean who doesn’t like their meals accompanied by scissors instead of forks? Are ya with me?

I kind of enjoy the process of really having to dig into your food before you get to have a bite. That little bit of work makes each bite particularly memorable. So king crab legs that need to be cracked open, shrimp that needs to be shelled, whole fish that needed to be deboned, that is all perfect for me.

Does not bother me one bit, though I know some people are not down with this kind of dining experience.

I personally think it generates an even greater appreciation for the meal you’ve prepared and are now taking the time to enjoy.

I mean sure, whole fish used to scare me too when I was younger and I was perhaps a bit intimidated by it, opting for a fillet cut instead, but not anymore. Nowadays I am all about whole fish recipes.

There is just so much more flavor and so much more you can do with a whole fish. And I just love the presentation. Guests seems to always be impressed when you come out with a whole fish.

I love to make roasted branzino and now I’m on a broiled trout kick. If you prefer oven baked trout instead I’ve got one of those recipe for you too!

This broiled trout recipe makes for a super easy weeknight dinner that is healthy and flavorful. Trout is packed full of vitamins and nutrients while also being low in contaminants and mercury since it is a small fish. The mix of fresh herbs, namely parsley and oregano in this recipe really bring this dish to life. As a delicate fish you do not need to overpower it with a strong sauce, let it shine with fresh herbs, lemon juice and olive oil.

Why this is the best broiled trout recipe:

• tender flaky fish with crispy skin
• ready in 30 minutes
• high protein healthy low carb meal
• packed full of delicious fragrant herbs
• Amazing burst of fresh flavors from the lemon zest + juice
• cheap fish that’s easy to find at your local fish monger

How to make my broiled trout recipe:

Start by turning the oven on high broil and adjusting your oven wrack to be second from the top.

Mince the fresh oregano, parsley and garlic. You want the herbs super finely minced. Zest the lemon. In a small bowl combine the herbs, garlic, zest and olive oil.

Make sure your whole rainbow trout has been scaled and gutted with the head cut off. Give it a quick rinse, pay dry with paper towels and make four diagonal slits on both sides of the body.

Rub the herbal mixture into the cavity of the fish as well as into the diagonal slits.

Place the fish on a baking sheet and top with lemon slices.

Broil on high for 20 minutes, keeping an eye on it so it doesn’t burn.

This fish will be super flavorful from the fresh and fragrant herbs so it does not even need a sauce to be served with. Simply a squeeze of lemon juice and an optional drizzle of high quality olive oil is all this

Recipe Tips:

• Make sure to ask your fish monger to scale and gut the fish – you don’t want to be doing this yourself at home.
• Don’t skip the fresh herbs in this recipe – they cannot be replaced with dry herbs, it won’t be the same
• Don’t skip the lemon zest – it adds an amazing burst of fresh lemon flavor to the rainbow trout

FAQ:

How to broil fish: 

• It is super easy to broil fish. Just turn the broiler to high, place the oven wrack on the second highest shelf, season your fish and put it in the oven. The thickness of the fish will determine the length of cooking time. Most one to two inch thick pieces of fish will cook under the broiler in about 20 minutes.
• Just keep an eye on the fish to make sure it is not burning.
• If you feel like the fish is starting to burn on top but is not yet cooked through (the internal temperature has not reached 145 degrees F), simply move the fish to a lower oven wrack so that the broiler is not as close.

Bake vs Broil trout:

• You can bake this trout recipe at 400 degrees F instead but the broiler acts almost like a grill, in that it allows the top of the fish to be nicely crisped up and caramelized.
• As in my oven baked trout recipe you can also first bake the fish and then broil for the last few minutes to just get the skin to crisp up at bit.

Hands down one of my favorite broiled fish recipes! Minimal clean up required and thirty minutes start to finish. Take your time to remove the bones and enjoy this delicious flaky, and tender broiled trout with a strong fragrant herb mix.

Do you have a favorite trout recipe? Please share in the comments below!

For other fish recipes ideas by sure to check out my:

• Seared Chilean Sea Bass Recipe over Spinach with Asian glaze 
• Oven Baked Trout
• Caribbean Fish Curry with Snapper
• Whole Roasted Branzino 
• Oven Steamed Whole Fish in Asian Sauce 

5 from 2 votes

Print

Broiled Trout with Parsley and Oregano

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

Have dinner on the table in under 30 minutes with this broiled trout with parsley and oregano. Soft and flaky fish with a fragrant and aromatic herb mix for additional freshness and flavor. Gluten-Free and Dairy-Free.

Course: Dinner

Cuisine: dairy-free, gluten free, Healthy, Mediterranean

Servings: 4

Calories: 158 kcal

Author: Vicky Berman

Ingredients

• 1/2 cup chopped parsley
• 1/2 cup chopped oregano
• 1 teaspoon salt
• 1 lemon zested
• 1 tablespoon minced garlic
• 2 tablespoon extra virgin olive oil
• 2 whole trout head removed, about 1 1/2 pounds total
• 1 lemon thinly sliced into rounds

Instructions

1. Preheat the oven to high broil.
2. In a small bowl mix parsley, oregano, salt, lemon zest, minced garlic and olive oil. Mix until smooth and combined.
3. Place trout on aluminum foil lined baking sheet and make 4 diagonal slits across the body of each of the trout
4. Split the herbal mixture between the inside and slits of the two trout, rubbing it in as you go.
5. Place lemon slices on top of each of the trout, side by side.
6. Broil on second highest oven rack for 20 minutes (keeping an eye on it so it does not burn)
7. Serve with a squeeze of lemon juice.

Nutrition Facts

Broiled Trout with Parsley and Oregano

Amount Per Serving

Calories 158 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 1g6%

Cholesterol 59mg20%

Sodium 628mg27%

Potassium 362mg10%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 1g1%

Protein 13g26%

Vitamin A 695IU14%

Vitamin C 39.2mg48%

Calcium 40mg4%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.