Baked Lemon Mustard Steelhead Trout (VIDEO)

Delicious baked lemon mustard Steelhead Trout recipe with sesame seeds – for an easy 30 minute dinner. Our healthy salmon trout is perfectly crispy on the top and soft and moist in the middle.

Baked Lemon Steelhead Trout Recipe with lemon sauce and Dijon mustard Image

Cooking fish is one of my favorite quick meals to do, especially when prepared in the oven. Not every day is a grill day, although I wish. Sometimes however, oven baked fish may take like boiled fish if not given the appropriate coating. No fear, this recipe has it all – perfect crispy top with mouthwatering soft and moist middle. Just like my kids like it.

Ingredients and Substitutions

  • Steelhead trout, fillets – works with rainbow trout as well
  • Sesame seeds,¬†whole – not processed
  • Breadcrumbs – preferably organic
  • Lemon peel fresh or dried works well too
  • Thyme – I prefer dried, but fresh works too
  • Lemon juice from 1/2 lemon – medium size
  • Dijon mustard – or other type of mustard you like
  • Olive oil – extra virgin

Steelhead trout vs salmon

Although they share similar appearance, steelhead trout and salmon have a few noticeable differences. Steelhead trout has less of a ‘fish’ flavor, compared to salmon. On the other hand salmon has more fat (thus calories), compared to steelhead trout. So if you are watching your fat/calorie intake, trout might be a better option.

How to prepare STEELHEAD TROUT in the oven

1st prepare the ‘wet’ ingredients and cut fish in smaller pieces if you bought a large fillet.

2nd prepare the ‘dry’ mix of herbs and breadcrumbs and sesame seeds. Brush fish with ‘wet’ mixture. Then sprinkle generously with ‘dry’ mix on top.

Bake in the oven and enjoy.

How long to bake steelhead trout at 400F/200C

If you choose to bake steelhead trout at 400F/200C reduce cooking time to 15 minutes. Personally, I prefer to have it cook a few minutes longer on lower temperature ( see in recipe below).


WHAT to serve with steelhead trout?

Steelhead trout is a non-pretentious meal that is less oily and fish-y than salmon. Thus, it goes well with any vegetable side or a simple salad. Personally, I like to pair my trout with this epic Mediterranean couscous salad with roasted zucchini and cucumber. Or, alternatively serve with our extra fluffy mashed potatoes (recipe that turns great with or without milk).

Oven Roasted Steelhead Trout Recipe image


Oven Roasted Steelhead Trout Recipe image

Baked Steelhead Trout Recipe with lemon sauce

The European Dish
Oven baked steelhead trout recipe for 30 minute crispy trout meal. Topped with delicious breadcrumbs, sesame seeds and herbs, marinated with Dijon mustard and lemon, this healthy steelhead trout recipe is a keeper.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Main Course
Cuisine European
Servings 4 people


  • 700 g steelhead trout fillets
  • 2 tbsp. sesame seeds whole
  • 3 tbsp. breadcrumbs
  • 1 tbsp. lemon peel
  • 1 tbsp. thyme
  • lemon juice from 1/2 lemon
  • 1 tbsp. Dijon mustard
  • 1 tbsp. olive oil


  • In a small bowl add sesame seeds, breadcrumbs, lemon peel and thyme and mix well. Set aside.
  • Next, prepare marinate by combining Dijon mustard, lemon juice and olive oil. Mix well.
  • Place trout fillets onto baking dish (preferably non-stick). Brush marinate onto the top of each fillet. Then cover with breadcrumbs mix.
  • Bake in the oven under foil for about 20 minutes (180C/360F). Then for the last 5-10 minutes, remove foil and turn fan on. That allows steelhead to get crispy on the outside. Serve immediately.


KEEP in air-tight container in the fridge up to 48 hours. 
Keyword healthy, oven baked, quick and easy dinner, sesame seeds
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