Baked Trout with Lemon, Honey Mustard, and Sesame Seeds Recipe
This Baked Trout recipe features delicate fillets coated in a flavorful honey mustard marinade infused with soy sauce and sesame oil, then baked to tender perfection in foil packets. Enhanced with sesame seeds, fresh parsley, and lemon slices, this dish is a delightful fusion of sweet, savory, and citrusy notes that’s quick and easy to prepare for a healthy meal.
- 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 with Asian influence
Ingredients
Scale
For the Trout and Marinade
- 2 ½ pounds whole trout, cut into fillets
- ½ cup Dijon mustard
- ½ cup honey
- 2 tablespoons soy sauce (gluten free if needed or coconut aminos)
- ½ cup sesame oil or other natural flavor oil
- Salt and black pepper to taste
For Garnish and Serving
- 2 tablespoons sesame seeds
- Fresh parsley, chopped
- ½ medium fresh lemon, sliced
For Foil Packet Preparation
- Olive oil for greasing foil packets
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to ensure it reaches the ideal temperature for baking the trout evenly.
- Prepare Marinade: In a small bowl or jar, combine the Dijon mustard, honey, soy sauce, and sesame oil. Stir or shake well to blend into a smooth honey mustard marinade sauce. Set aside.
- Season Trout: Generously season the trout fillets on both sides with salt and black pepper to enhance their natural flavors.
- Make Foil Packets: Lightly grease sheets of aluminum foil with olive oil to prevent sticking. Place the seasoned trout fillets skin-side down onto the foil. Pour the majority of the honey mustard marinade over the fillets, reserving some for brushing just before serving.
- Seal and Arrange: Carefully fold and seal the foil packets securely to trap steam during baking. Arrange the sealed packets on a baking sheet for easy handling.
- Bake the Trout: Place the baking sheet with foil packets in the preheated oven. Bake for 10 to 15 minutes, checking at 10 minutes—the fish should flake easily with a fork when done.
- Finishing Touches: Remove the foil packets from the oven and carefully open them. Pour any remaining marinade sauce over the cooked trout. Sprinkle the fillets with sesame seeds and garnish with freshly chopped parsley or cilantro.
- Serve: Serve the baked trout hot alongside fresh lemon slices and your favorite vegetables for a complete, healthy meal.
Notes
- Use gluten-free soy sauce or coconut aminos if you have gluten intolerance.
- Sesame oil gives a distinctive nutty flavor, but you can substitute with another neutral oil if preferred.
- Do not overcook the trout to keep it moist and tender; check doneness at 10 minutes.
- Foil packets help retain moisture and infuse flavors, making cleanup easier.
- This recipe can be doubled or halved depending on the serving needs.
Keywords: baked trout, honey mustard trout, healthy fish recipe, lemon soy trout, sesame oil fish, easy baked fish
