Quick herbed trout fillets

Broil or grill up a nutritious meal with ease!

While I sometimes enjoy getting carried away in the kitchen, preparing elaborate dishes with myriad ingredients, there are days when I just need to get something healthy and tasty on the table FAST. Having a great butchery with a well-stocked selection of fish, just a couple of blocks from my house is a big help, in terms of both quality products and inspiration. When I saw gorgeous organic trout fillets there the other day, I knew exactly what we would be having for dinner. Trout has a very mild flavour and is often popular with people who are not big fish fans. The fillets cook very quickly under a hot broiler; if you prefer, you can grill them for about the same amount of time but be sure to oil your barbeque’s grates so the fish doesn’t stick. I served the seasoned trout on a bed of orzo cooked in vegetable broth with some shallots and halved cherry tomatoes tossed in; we found it to be a great accompaniment for the fish.


  • 1 large trout fillet (about 400 grams/just under a pound)
  • 1 tablespoon (15 mL) olive oil
  • 1 tablespoon (15 mL) butter
  • 1 clove garlic, finely chopped
  • 2 teaspoons (10 mL) fresh rosemary or sage, finely chopped
  • salt and pepper
  • 1 tablespoon (15 mL) freshly squeezed lemon juice
  • lemon wedges and chopped parsley, for garnish


  • Preheat broiler (or barbeque, if using).
  • Put oil and butter in a small saucepan. Over medium-low heat, cook garlic in the oil and butter.
  • After garlic has softened, add rosemary and a bit of salt and pepper to the pan. Cook for 1 – 2 minutes then remove from heat and add lemon Juice.
  • Cut the fillet into two equal portions and lay them in a glass or ceramic broiler safe dish.
  • Drizzle the sauce over the fillets.
  • (Note: if grilling, you will need to baste the fish frequently with the sauce instead of pouring it over all at once.)
  • Broil or grill for 5 – 7 minutes, until fish flakes easily and internal temperature of the thickest part is 155F. If one of the fillet pieces is a bit thinner, it may cook more quickly so you may need to remove it from heat and let the other piece cook a minute or two longer.
  • Serve fish over orzo, rice, salad or potatoes with a sprinkle of parsley and a wedge of lemon.

Makes 2 servings.

Author: Paula Roy

Welcome to my kitchen! I love simple dishes prepared with passion and am always seeking to find new methods to make food as fun and flavourful as possible. If you enjoy this space be sure to check out my Rogers TV Ottawa cooking show, Paula Roy's Favourite Foods, available on local cable, streaming and a dedicated playlist on Rogers TV's YouTube channel.

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