Living Well

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Healthy Eating

Roasted Rainbow Trout with Relish

Roasted Rainbow Trout with Relish

This elegant entrée is effortless to prepare and makes a leaner option than traditional roasts. Serve with wilted baby greens and oven roasted baby potatoes to complete the meal. Trout is a great source of omega-3s, which is known for its anti-inflammatory properties among other health benefits. 

Nutritional Information (per serving*):

Calories: 237; Total Fat (13g); Saturated Fat (3g); Monounsaturated Fat (6.1g); Carbohydrates (7g); Fibre (1g); Sodium (373mg); Sugars (3g); Protein (31g).

Prep Time: 5-10 minutes
Cook Time: 15-20 minutes
Total Time: 20-30 minutes
*Servings: 6


2 lb (1 kg) boneless rainbow trout, about 2 large fillets
1/4 tsp (1 mL) each salt and pepper
1 tbsp (15 mL) each olive oil and Dijon mustard
2 tsp (10 mL) white wine vinegar
1/4 tsp (1 mL) dried thyme leaves

1 tbsp (15 mL) olive oil
1 small onion, chopped
2 cups (500 mL) sliced cremini or white mushrooms
1/2 tsp (2 mL) dried thyme leaves
1/4 tsp (1 mL) each salt and pepper
1/2 cup (125 mL) chopped roasted red pepper
1 tsp (5 mL) white wine vinegar
1 clove garlic, minced
 Chopped parsley (optional)
Lemon wedges


  1. Preheat the oven to 425°F (220°C).
  2. Arrange the trout on a lightly greased, foil-lined baking sheet. Sprinkle evenly with salt and pepper.
  3. Blend the oil with the mustard, vinegar and thyme; brush evenly over the trout.
  4. Roast for 8 to 10 minutes or until the fish flakes easily when tested with a fork.
  5. Meanwhile, heat the oil in a large, nonstick skillet set over medium-high heat. Add the onion, mushrooms, thyme, salt and pepper.
  6. Cook, stirring often, for 5 to 7 minutes or until browned.
  7. Stir in the roasted red pepper, vinegar and garlic. Cook, stirring, for 1 to 2 minutes or until glossy.
  8. Spoon the mushroom relish over the trout. Garnish with parsley (if using) and serve with lemon wedges.

Extra tip: 

Many supermarkets sell pre-sliced mushrooms. A mini chopper can be used to help chop up the onion, roasted red peppers and parsley (if using).