Mediterranean Baked Trout

Along the shores of the California coast sit little dock houses. They resemble little trailer homes bobbing on the water, not moving day in and day out. Fishing boats pull up the houses every morning, bringing a delicious loot of fresh caught fish, shrimp, squid and other sea creatures. Inside the little dock house stood tanks full of these fish. My mom would take us inside for fresh salmon, halibut, sea bass, and other sea creatures. My sister and I would squeal as the butcher would chop off it’s head and tail and debone it. Just to be clear though, my sister squealed, not me. My mom would take it home all wrapped up and cook it up for dinner.

baked trout

Growing up on the ocean made it so I became a huge fish snob. My best friend was also a sushi enthusiast and it wasn’t uncommon for us to frequent an expensive Orange County sushi house. I learned to love the taste of fish and our family made it weekly eating. Moving hundreds and hundreds of miles away from the shore I crave fish but have to laugh when I go to a restaurant that claims they offer fresh catch ocean fish. Really? I quiz the waiter. I ask if the fish was caught that morning, placed on ice and flown here to be eaten by dinner tonight. The waiter always says, “Nooo…..I think we got it a couple of days ago and put it in the freezer.” Note to restaurants, that is NOT fresh caught fish. Everytime I go back home I only eat fish. And sushi. My poor husband has to give me a lot of money when I go back home. I never realized how expensive my favorite places were until I had to pay for them. Kids….don’t rush to grow up.

Summer here in Utah brings fresh fish. The trout from the rivers are pretty good and I have a brother in law that will catch it for me. (I tried fishing once, I have no patience for it. I get too hungry and the fish don’t understand how excited I am to eat them). So I send out friends and family that do have patience and tell them to get it for me. And then I cook it for them. I even clean and debone my own fish now.This fish is one of the easiest you will make. While I usually opt for good old lemon and pepper, this is a great recipe for halibut, trout or tilapia. Fish lovers, get your forks ready!

Mediterranean Baked Trout


  • 1 whle trout, tilapia, or ahlibut deboned.
  • Mediterranean seasoning (we used Simply Organic Mediterranean Herb Greek Yogurt Dip but McCormick also sells a Mediterranean Grill Mates seasoning packet or a Mediterranean sea salt infused with Mediterranean herbs).
  • Feta Cheese
  • 1 tbsp butter melted or olive oil, for rushing


  1. Preheat oven to 350 degrees. Lightly grease one piece of tin foil cut just larger than the fish. Lightly brush melted butter on both sides of the skin of the fish and both sides of the inside meat of the fish. Sprinkle seasoning liberally and evenly over both sides of the meat of the fish, followed by the feta cheese. Close the fish and wrap in tin foil.
  2. Bake at 350 degrees for 20-25 minutes, until fish reaches an internal temperature of 145 degrees. Unwrap fish and serve with rice, quinoa, salad or grilled vegetables.

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