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Spicy Baked Rainbow Trout recipe

spicy baked Rainbow trout recipeRainbow Trout is a freshwater fish with a mild flavour and delicate pink flesh. The beautifully rendered skin is good to eat as well with very few tough scales compared to some fish species as well as providing plenty of healthy fats!

It's also a particularly cheap fish to buy so makes for a wallet friendly recipe. Of course you might be a talented enough fisherman/woman to land a fresh trout yourself (if you intend to eat what you catch be sure to check the law regarding your fishing spot and licencing etc), personally I don't know the first thing about fishing so we buy ours at the counter! 


Whole fish is always cheaper than filleted, generally comes in less plastic, and I find it tastes better cooked whole anyway; you can chop the head off easily enough with a sharp knife if you don't like it looking at you but I think there's something rugged and right about cooking fish this way, especially if you're camping beside water! 

To keep the moisture in the fish you’ll want to seal it in a parcel so will need some aluminium foil, or if you don’t like using that (there are many reasons to limit the use of aluminium in your life) you can use wax paper tied with string or to line the foil with instead! Wax paper is fine in a household/caravan oven and even inside of a Dutch Oven but to cook directly in a campfire you'll likely want the foil. Check out our favourite environmentally friendly food wraps here> as well as our article on convenient Foil Packet camping recipes - and how to make them WITHOUT FOIL!


This is my go-to flavour combination for most fish or even chicken dishes, you can vary the final flavour depending on which variety of chilli you use or switch out one of the herbs. ‘Lemon drop’ chillies have a subtle citrus flavour and so go particularly well with fish recipes - well worth getting a hold of if you can find them. Likewise Lemon Thyme, Lemon Balm, or Sorrel go nicely with the subtly aromatic parsley if you don't have Dill... 



2 x trout fillets, or 1 x whole fish (gutted)

2-3 cloves of garlic

olive/avocado oil

salt & pepper

1 small chilli or dried flakes (heat up to you, beware that the conveniently small chillis are often the evil ones!)

½ tsp paprika

½ tsp dill

1 tsp parsley

a squeeze of lemon juice



1. Check the fillets for any remaining bones, remove carefully with some pliers if you find any. If you’re using a whole fish the flesh should lift safely off of the bones easy enough when it’s cooked but sometimes you'll have to pick through the meat. Give it a quick wash in cold water to refresh if it's a bit slimy (don't let that put you off!). Remember to use good hygiene practices when dealing with raw fish.

2. Lay out a length of wax paper or aluminium foil, allowing plenty extra to form a parcel, and drizzle with a little olive oil. Place the fish on top.

3. Crush or chop garlic finely along with the chilli (unless using dried), spread over the fish and add the other ingredients in even layers. Drizzle some more olive oil over the fish + the squeeze of lemon juice if using.

rainbow trout recipe - ready for baking...

4. Carefully seal the parcel and bake in a medium oven for 30 mins, or over a moderately hot BBQ/coals of the campfire for 20 mins (note the coals for cooking not raging flames!). Rotate halfway to ensure even cooking.

5. Undo the parcel carefully since there will probably be a lot of hot steam to escape when you do!


Flaked Rainbow Trout with salad, broad beans and roasted new potatoes.Flaked Rainbow Trout with salad, broad beans and roasted new potatoes.Break the flesh gently from the bones and serve scattered over a fresh salad with some roast or new potatoes (or roasted new potatoes!) for a satisfying yet light meal.

It also goes nicely with a pile of steaming seasonal greens, lentils, or grains like cous cous or quinoa.

If you're enjoying this at home, bake extra and enjoy it for lunch the next day...


Do you mind the stare or is it off-with-its-head every time? Let us know in the comments below!


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Sarah is an artist and writer with a lifetime interest in camping and survival techniques.

Living the #vanlife since before it was a hashtag and touring on two wheels with her husband Ryan, they have a wealth of camping and motorcycling knowledge to share, and know a thing or two about packing light! read more

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