|December 5, 2023

Oven Baked Trout With Mustard Glaze

By Bulletproof Staff
Reviewed for Scientific Accuracy

Oven Baked Trout With Mustard Glaze

Oven Baked Trout recipe & content provided by Bare Nutrition

Baked fish is an easy way to get lean protein during busy weeknights. However, the same old fish fillet can get boring…  And even when you are eating clean, it’s important to truly enjoy your food. This oven baked trout turns a few simple seasonings into a sweet and tangy dish without tons of prep time.

This oven baked trout recipe takes plain fish and makes it mouth-watering. Typically, you might shy away from anything with a glaze, as it may contain lots of sugar, but this recipe is different. This oven baked trout is low sugar, lightly sweetened with a little raw organic honey, and made super flavorful with tangy mustard. Plus, trout is a great source of vitamin B12. With just a few ingredients and just a few minutes, you can have a delicious dinner on the table.

Related: Baked Salmon With Thyme-Ghee And Cucumber Noodles

If you want to cut down on carbs while keeping the sweet taste in your oven baked trout, try substituting raw honey with 6-9 drops of liquid monk fruit extract. Since it’s heat-stable, it will still taste delicious after baking (though your marinade may have a thinner consistency).

Oven baked trout recipe

Oven Baked Trout With Mustard Glaze

Start to Finish: 30 minutes


  • 6 Tablespoons apple cider vinegar
  • 2 Tablespoons dijon or yellow mustard
  • 3 Tablespoons avocado oil or melted ghee
  • 2 trout fillets (about 6 ounces each)
  • 1 tablespoon raw organic honey


  1. Preheat oven to 420 degrees.
  2. In a small mixing bowl, combine vinegar, mustard, and oil or ghee. Whisk together until completely combined with no clumps.
  3. Place trout fillets in a bag or shallow dish and pour about 2/3 of the marinade over the fish, reserving about 1/3 of the mixture for later.
  4. Marinate for about 15 minutes.
  5. Place fish filets on a baking dish and bake for 12 minutes.
  6. To serve, add the honey to the remaining marinade mixture and pour over the cooked fish.

Serves: 2

Nutritional Information (Per Serving):

  • Calories: 449
  • Protein: 34g
  • Carbohydrates: 8g
  • Sugar: <8g
  • Net Carbs: 8g
  • Fat: 42g
  • Saturated Fat: 5g
  • Potassium: 651g
  • Calcium: 4g
  • Iron: 3g
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