“Very easy and tasty recipe I invented one day with ingredients on hand, for fresh rainbow trout that my family loves. It takes very little time and is much lighter than ocean fish. I use whole fish you can buy already gutted from the supermarket, with heads and tails still on. Make sure you pick trout that are really, really fresh. I find the dish doesn’t even need lemon slices but you can use them if you like. The key is to remember to add the water to the dish as instructed in directions, which keeps fish from drying out. Serve with a side salad or veggies. Light and delicious. Be careful of bones! Make sure to add hot water to the dish; cold water can crack the baking dish.”


6 servings  373 cals

2 teaspoons coconut oil

2 whole rainbow trout, gutted and cleaned, heads and tails still on

1/4 teaspoon dried dill weed

1/4 teaspoon dried thyme

salt and freshly ground black pepper to taste

1/2 large onion, sliced

2 thin slices lemon (optional)

2 tablespoons hot water


Preheat oven to 400 degrees F. Grease a 9×13-inch baking dish with about 1 teaspoon coconut oil.

Place trout in the prepared baking dish and coat with remaining coconut oil. Season the inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place 1 lemon slice on each fish.

Bake in the preheated oven for 10 minutes; add water to dish. Continue baking until fish flake easily with a fork, about 10 minutes more.

Cook’s Note:

If you use mixed peppercorns it’s more flavorful, but fine if you only have black ones.

If you can’t stand to look at fish heads, you can remove head beforehand.

You can use up leftovers the next day as a fish salad with mayonnaise and mustard.

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