Rosemary Trout: Easy and Flavorful Recipe


The rosemary trout is an easy and tasty recipe, perfect for those who want a flavorful dish with an eye on calories. With just 350 calories per serving, this dish fits perfectly into a balanced diet.

The time needed to bring this delicious main course to the table is surprisingly short: only 15 minutes of preparation and 10 minutes of cooking. This makes it ideal for midweek dinners, when time is short but you don’t want to give up something special.

The intense aroma of rosemary blends perfectly with the delicacy of the trout, creating a tasty contrast that will win over every palate. A dish that combines simplicity, speed, and authentic Mediterranean flavors.

Recipe Notes

  • DIFFICULTY: simple and quick
  • PRO: flavorful and aromatic
  • CON: none, a must-try!
  • PREPARATION TIME: 15 minutes
  • COOKING TIME: 10 minutes

Notes on the Ingredients of the Rosemary Trout Recipe

A guide to enhance the flavors of this simple yet delicious dish.

  • Trout: Freshness is crucial, choose river trout or sustainably farmed ones.
  • Parsley: Adds freshness, it’s best to use it fresh and finely chopped.
  • Rosemary: The secret is to use it sparingly so as not to overpower the taste.
  • Olive Oil: Opt for a high-quality extra virgin olive oil for a perfect cooking.
  • Salt: Coarse sea salt is ideal for a balanced savoriness.
  • Pepper: Freshly ground pepper at the moment enhances all the other flavors.

Nutritional Values of an Aromatic Fish-Based Main Course

This dish, besides being a delight for the palate, brings along several nutritional benefits, as well as some considerations to keep in mind:

  • Trout: Rich in high-quality proteins and Omega-3, they contribute to cardiovascular health and the maintenance of muscle mass.
  • Parsley and Rosemary: These aromatic herbs not only add flavor without extra calories, but are also sources of antioxidants that support the immune system.
  • Olive Oil: An excellent source of monounsaturated fats, it promotes heart health. However, it is important to use it in moderation to control the total calorie intake of the dish.
  • Salt and Pepper: While pepper can offer digestive benefits, excessive salt intake should be limited to avoid risks to blood pressure.

With only 350 calories per serving, this recipe represents a healthy and balanced option for those looking for tasty meals that are mindful of their well-being.

Rosemary Trout: Easy and Flavorful Recipe

Servings 4
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes



  • Clean the trout thoroughly, removing the innards and rinsing them under running water.
  • Finely chop the parsley and rosemary.
  • In a bowl, mix chopped parsley and rosemary with a pinch of salt and pepper, adding a tablespoon of olive oil.
  • Evenly distribute the flavored mixture inside each trout.
  • Grease the trout with the remaining olive oil.
  • Preheat the grill to medium-high temperature.
  • Place the trout on the hot grill, salt and pepper them lightly.
  • Cook the trout for about 10 minutes, turning them gently halfway through cooking, until they are nicely browned on both sides.


For an extra touch of flavor, you can add a pinch of dried herbs, such as thyme or marjoram, to the parsley and rosemary mixture. This variation will further enrich the flavor of your rosemary trotters.
Author: Tips4Food
Calories: 350kcal
Course: Main Dish
Keyword: 10 minutes cooking, 15 minutes preparation, 350 calories, Easy recipe, Tasty, Trout, Trout with Rosemary

Tasty Variations for an Aromatic Fish Dish

The basic recipe for flavored trout is already delicious on its own, but with a few small modifications, it can turn into a real culinary adventure. Here are some ideas:

    Herb Substitution: If rosemary is not to your liking or if you simply want to experiment with new flavors, try using thyme or sage. These herbs pair perfectly with the delicate taste of trout.

    Citrus Variation: To add a fresh touch to your preparation, you can squeeze some lemon over the trout before serving. The acidity of the citrus will enhance the flavors without overpowering them.

    Adding Spices: For those who enjoy bolder flavors, incorporating spices like sweet paprika or chili powder into the marinade can be a great idea. This will give the trout a stronger and spicier character.

    Alternative Cooking Method: Instead of cooking them in a pan, why not try baking them? Place the trout on a baking sheet lined with parchment paper, season them as indicated in the original recipe, and bake at 180°C for about 15-20 minutes. The result will be equally succulent but with a slightly different texture.

    Creative Accompaniment: Finally, varying the side dishes can completely renew the taste experience. Try them on a bed of quinoa for a healthier version or alongside grilled vegetables for an interesting contrast of textures.

By incorporating these variations into your weekly menu, you can enjoy this traditional dish in new and exciting ways.

Frequently Asked Questions

Some frequently asked questions from our readers.

How to properly clean trouts before cooking?

It is important to thoroughly remove the innards of the trouts and rinse them under running water to ensure cleanliness.

How to flavor trouts with rosemary and parsley?

You can finely chop the parsley and rosemary, mix them with a pinch of salt, pepper, and olive oil, then distribute this mixture inside each trout.

How can I grill trouts “al rosso”?

After preparing the trouts, you can preheat the grill to medium-high heat, place the trouts on the hot grill. Cook them for about 10 minutes, gently turning them halfway through cooking until they are golden brown on both sides. Remember to lightly salt and pepper them during cooking.

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