My Baked Trout with Pomegranate Molasses Herb Sauce is tangy, savory, and packed with Mediterranean flavor. This recipe comes together in under 30 minutes, making it perfect for busy weeknights while still being special enough for entertaining or a dinner party.
The pomegranate molasses balances the briny capers, fresh parsley, and bright lemon beautifully, creating a sauce you’ll want to drizzle over everything. Serve with Middle Eastern Rice Pilaf, Garlic Rosemary Roasted Potatoes and a refreshing Mediterranean Salad Recipe.
Baked Trout: Recipe at a Glance
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings
4 People
Calories*
379 kcal
Difficulty
Easy
Main Ingredients
Trout fillets, lemon, olive oil, garlic, parsley, capers, pomegranate molasses, grainy mustard, and sumac.
Technique
Preparing a sauce in a food processor, seasoning and baking fish fillets.
*Calories are estimated
Table of Contents
Why This Recipe Works
- It’s quick and approachable. The trout bakes in just 15 minutes while the herb sauce comes together in a food processor, making this an easy weeknight dinner.
- It’s perfect any time of year. Fresh herbs and citrus keep it bright during spring and summer, while the rich pomegranate molasses makes it equally fitting for fall and winter meals.
- Tested and Reliable: Groceries can be expensive! All my Main Dish recipes are tested by me, my team or recipe testers before posting.
Ingredients
No overly complicated ingredients needed here. Just a few pantry and fridge staples. The pomegranate molasses and sumac should be easy to find, but if you’ve made some of my other recipes, you probably have those on hand already! Here is what you will need:
- Trout Fillets: Skin-on trout works best. Steelhead trout or even salmon can be substituted. I buy my skin-on trout fillets from Costco in packs of 3. I do not recommend buying a whole fish and filleting it yourself. Buy fillets or ask your fishmonger to cut fillets from a whole trout for you. If you’re a fan of baked fish, try my Baked Cod in Puttanesca Sauce, Greek Salmon with Tomatoes, Olives and Lemon or Baked Mediterranean Salmon (with Paprika, Garlic and Lemon).
- Capers: Add a salty, briny punch to the sauce. I always have them in my fridge and this recipe is a great way to use them up. Chopped green olives can be used instead. You can also use capers in my Mediterranean Salmon Salad (with Crispy Capers).
- Fresh Parsley: Gives the sauce freshness and vibrant color. Cilantro can be substituted for a different flavor profile. Fresh dill would also work.
- Pomegranate Molasses: Provides sweet, tangy depth. Pomegranate molasses is available at most grocery stores now, but you’ll definitely find it at your nearest Middle Eastern grocer. You can also buy it online. Use it in other recipes like my Spinach Fatayer (hand pies), Authentic Lebanese Fattoush salad and Arayes (meat-stuffed pitas).
- Grainy or Dijon mustard: Balances the sauce really well when you take into consideration the other flavors present. But if you don’t have it, just omit it. Don’t substitute yellow mustard, as the flavor will be overpowering.
- Sumac: Adds citrusy brightness. It really goes well with other Middle Eastern flavors in this recipe, like the pomegranate molasses. But if you can’t find it, don’t worry too much about it and add an extra squeeze of lemon juice to your sauce.
Refer to the recipe card at the bottom of this post for a full list of ingredients and quantities.
How to Make this Baked Trout Recipe
Step 1. Preheat the Oven and Season Fish. Preheat your oven to 400°F (200°C). Place the fish fillets skin-side down on a parchment paper-lined baking sheet or large baking dish. Season the flesh with kosher salt, black pepper, and paprika. Arrange the fresh lemon slices over the top of the trout.
Step 2. Make the Herb Sauce. Add the extra virgin olive oil, fresh lemon juice, fresh garlic, capers, pomegranate molasses, parsley, mustard, sumac, salt, and black pepper to a food processor. Pulse until combined but still slightly chunky. Taste and adjust the seasoning as needed.
Step 3. Bake. Bake for 12–15 minutes, depending on the thickness of your fillets and your preferred doneness. The trout is ready when it flakes easily with a fork or reaches an internal temperature of 145°F in the thickest part.
Step 4. Garnish and Serve. Transfer the trout to a serving platter and spoon the herb sauce over the fish or serve it alongside for everyone to add as they like. Serve with lemon wedges and fresh parsley.
Pairing and Menu Ideas
This trout pairs wonderfully with simple sides that let the vibrant herb sauce shine. Try it with my Middle Eastern Rice Pilaf, Saffron Rice, Vermicelli Rice, Spanakorizo (Greek Spinach Rice), or with my Batata Harra (Spicy Lebanese Potatoes) or Garlic Rosemary Roasted Potatoes. You can also serve it with my Garlic Mashed Potatoes.
I also recommend serving it with a salad. My Jerusalem Salad (chopped salad), Maroulosalata (Greek Lettuce Salad), Traditional Greek Salad (Horiatiki) or Lebanese Fattoush work really well.
For a heartier salad, serve this fish with one of my bean or pasta salads. Try it with my Greek Lentil Salad, Greek Butter Bean Salad, Asparagus White Bean Salad, Mediterranean Lentil Salad, Kale Chickpea Salad or my Mediterranean Pasta Salad.
Expert Tips
- Pulse the herb sauce rather than fully puréeing it. A slightly chunky texture gives it more character and better cling on the fish.
- Pat the trout with paper towel to dry before seasoning to help the spices adhere and encourage better browning.
- Avoid overcooking the fish. Trout is at its best when it’s just cooked through and still moist in the center. An instant-read thermometer is the easiest way to check for doneness (145°F).
- If your trout fillets are especially thick, rotate the pan halfway through baking to promote even cooking. The cooking time will need to be adjusted.
- Let the fish rest for 2–3 minutes before serving. This helps the juices redistribute for an even more tender texture.
- The herb sauce is delicious beyond this recipe. Use leftovers as a dressing for roasted vegetables, grilled chicken, or grain bowls. The sauce works well with other Seafood recipes like my Grilled Shrimp Skewers (with Garlic, Lemon and Old Bay) or Grilled Mediterranean Salmon Kabobs.
- Other additions: You can use cayenne pepper or chili powder on the fish, and add fresh lemon zest to the sauce. Feel free to make adjustments to the seasoning based on your preferences; this recipe is very forgiving.
Baked Trout Recipe FAQs
Yes! The sauce can be prepared up to 2 days in advance and stored in an airtight container in the refrigerator. Give it a stir before serving.
Store cooled leftovers in an airtight container in the refrigerator for up to 2 days.
Warm the trout gently in a 300°F oven for about 8–10 minutes or enjoy it cold over a salad.
Other Seafood Recipes
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Baked Trout with Pomegranate Molasses Herb Sauce
Ingredients
For the Trout
- 1½ lbs Trout – about 2 large fillets
- 1½ teaspoon Kosher salt
- ¼ teaspoon Black pepper
- 1 teaspoon Smoked paprika
- 1 Lemon (cut into thin slices)
For the Pomegranate Molasses Herb Sauce
- 3 tablespoon Extra virgin olive oil
- 2 tablespoon Lemon juice
- 3 Garlic cloves
- 2 tablespoon Capers
- 2 tablespoon Pomegranate molasses
- ½ cup Fresh parsley
- 2 teaspoon Grainy or Dijon mustard
- 1 teaspoon Sumac
- Salt and pepper to taste
Garnish
- Lemon wedges and fresh parsley
Instructions
- Preheat the Oven. Preheat your oven to 400°F (200°C).
- Season Fish. Place the fish fillets skin-side down on a parchment paper-lined baking sheet or large baking dish. Season the flesh with kosher salt, black pepper, and paprika. Arrange the fresh lemon slices over the top of the trout.
- Make the Herb Sauce. Add the extra virgin olive oil, fresh lemon juice, fresh garlic, capers, pomegranate molasses, parsley, mustard, sumac, salt, and black pepper to a food processor. Pulse until combined but still slightly chunky. Taste and adjust the seasoning as needed.
- Bake. Bake for 12–15 minutes, depending on the thickness of your fillets and your preferred doneness. The trout is ready when it flakes easily with a fork or reaches an internal temperature of 145°F in the thickest part.
- Garnish and Serve. Transfer the trout to a serving platter and spoon the herb sauce over the fish or serve it alongside for everyone to add as they like. Serve with lemon wedges and fresh parsley.
Notes
- Trout Fillets: Skin-on trout works best. Steelhead trout or even salmon can be substituted. I buy my skin-on trout fillets from Costco in packs of 3. I do not recommend buying a whole fish and filleting it yourself. Buy fillets or ask your fishmonger to cut fillets from a whole trout for you.
- Capers: Add a salty, briny punch to the sauce. I always have them in my fridge and this recipe is a great way to use them up. Chopped green olives can be used instead.
- Fresh Parsley: Gives the sauce freshness and vibrant color. Cilantro can be substituted for a different flavor profile. Fresh dill would also work.
- Pomegranate Molasses: Provides sweet, tangy depth. Pomegranate molasses is available at most grocery stores now, but you’ll definitely find it at your nearest Middle Eastern grocer. You can also buy it online.
- Grainy or Dijon mustard: Balances the sauce really well when you take into consideration the other flavors present. But if you don’t have it, just omit it. Don’t substitute yellow mustard, as the flavor will be overpowering.
- Sumac: Adds citrusy brightness. It really goes well with other Middle Eastern flavors in this recipe, like the pomegranate molasses. But if you can’t find it, don’t worry too much about it and add an extra squeeze of lemon juice to your sauce.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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