Lemon Dill Baked Trout
This is the dinner I make when I want a plate that looks finished and still comes together after work. The trout is rubbed with olive oil, lemon, garlic, and dill, then baked just until it flakes. Baby potatoes roast cut-side down so the edges go gold, and a quick skillet of kale takes the same lemon and garlic. It is an anti-inflammatory dinner in the useful sense: omega-3 fish, olive oil, fresh herbs, and leafy greens, with the potatoes there so it feels like a real meal. No heavy sauce, no breading, about 22 minutes from the oven to the table.
The lemon does more than decorate the plate. A little juice in the rub keeps the fish bright, and the slices on top steam as they bake, so the fillet stays moist instead of drying at the edges. Dill is the herb that ties it together. Fresh is best, but a pinch of dried dill on the potatoes still reads as the same dinner if that is all you have.
I plate it the way it is in the photo: trout on one side, potatoes in a little pile, greens at the back, one extra lemon slice on the rim. It feeds two easily, and the leftovers are good cold the next day over a salad if you do not feel like reheating the fish. Salt it at the table if you eat lower sodium. The potatoes take most of the seasoning, so the trout can stay light.
Why you'll love it
- One sheet pan for the fish and potatoes, one skillet for the greens.
- Ready in 22 minutes, most of it hands-off.
- Light and bright, but filling enough for dinner.
- Easy to plate so it matches the photo: trout, potatoes, greens, lemon.
Anti-Inflammatory & Mediterranean Recipes
Lemon Dill Baked Trout
- Prep7 min
- Cook15 min
- Total22 min
- Servings2 servings
- Calories410 kcal
Ingredients
- Trout
- Potatoes
- Greens
Instructions
- Heat the oven to 425 F (220 C). Toss the potatoes with 1 tsp oil, salt, pepper, and dill. Spread them cut-side down on a sheet pan.
- Roast the potatoes 8 minutes while you prep the fish.
- Pat the trout dry. Mix 1 Tbsp oil, lemon juice, grated garlic, salt, and pepper. Rub it over the fillets. Lay them beside the potatoes and top with lemon slices and dill.
- Bake 7 more minutes, until the trout flakes and the potatoes are golden. Thin fillets are done at 7 minutes. Thick ones may need 2 more.
- While it bakes, warm 1 tsp oil in a skillet. Add the sliced garlic for 20 seconds, then the greens and a pinch of salt. Cook 2 to 3 minutes until just wilted. Finish with 1 tsp lemon juice.
- Plate the trout, potatoes, and greens. Add the extra lemon slice and dill from the pan.
Notes & Tips
- Dry the fish first. Wet fillets steam instead of taking on color.
- Cut-side down is what browns the potatoes in a short roast.
- Pull the trout as soon as it flakes. Another minute dries it out.
- Spinach wilts faster than kale. Take it off as soon as it drops.
- Nutrition: Per serving (1 fillet, half the potatoes, half the greens). Estimate.
- Nutrition: Net carbohydrates: 22g
- Nutrition: WW estimate: 6 points on the current plan (potatoes and oil carry the points; plain trout is usually 0)
- Fridge: 2 days, covered. Reheat the fish gently in a low oven or a covered skillet so it does not dry out.
- Potatoes re-crisp best in a hot skillet, not the microwave.
- Nutrition is an estimate from standard trout, baby potatoes, olive oil, and kale. It will shift if you use salmon or add butter.
Variations & serving ideas
- No trout: use salmon fillets and add 2 minutes.
- Lower carb: skip the potatoes and double the greens.
- Higher protein: add a soft jammy egg on the greens.
- No fresh dill: use 1 tsp dried dill on the fish.
- Dairy-free already. No breading, no butter needed.
Nutrition Facts
Per serving · makes 2 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 410 kcal |
| Total fat | 18 g |
| Sodium | 780 mg |
| Total carbohydrate | 26 g |
| Fibre | 4 g |
| Protein | 34 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make Lemon Dill Baked Trout?
About 22 minutes in total: 7 minutes of prep and 15 minutes of cooking.
What ingredients do I need for Lemon Dill Baked Trout?
The key ingredients include lemon, garlic, baby gold potatoes, kale, dill and lemon juice. The recipe card lists every ingredient with exact amounts.
How many servings does this recipe make?
It makes 2 servings.
How many calories are in one serving?
According to the recipe's nutrition information, one serving has about 410 calories, 34 g protein, 26 g carbohydrates and 18 g fat.
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