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- 4 trout fillets - 1/4 cup pure maple syrup - 2 tablespoons Dijon mustard - 2 tablespoons soy sauce (low sodium) - 1 zucchini, sliced - 1 bell pepper (any color), sliced - 1 cup cherry tomatoes, halved - 1 tablespoon olive oil - 1 teaspoon garlic powder - 1 teaspoon ginger powder - Salt and pepper to taste - Fresh parsley for garnish (optional) Gather these ingredients before you start cooking. Fresh trout is key for great taste. Choose firm fillets for the best texture. The maple syrup gives a sweet touch, while the Dijon mustard adds a tangy flavor. Low-sodium soy sauce keeps it savory without being too salty. For the veggies, I love the crunch of zucchini and bell pepper. Cherry tomatoes add a burst of sweetness. You can mix and match other veggies if you like. Just make sure they cook well with the trout. For seasoning, olive oil helps everything cook evenly. Garlic and ginger powders boost the flavor. Don’t forget to use salt and pepper. They enhance the dish. Fresh parsley adds color and freshness when you serve it. Enjoy the cooking process and have fun with these ingredients! - Preheat your oven to 400°F (200°C). - In a small bowl, whisk together 1/4 cup maple syrup, 2 tablespoons Dijon mustard, 2 tablespoons soy sauce, 1 teaspoon garlic powder, and 1 teaspoon ginger powder. Mix until smooth. - Pat 4 trout fillets dry with a paper towel. - Season both sides with salt and pepper. - Place the trout skin-side down on a large sheet pan lined with parchment paper. - In a separate bowl, toss 1 sliced zucchini, 1 sliced bell pepper, and 1 cup halved cherry tomatoes with 1 tablespoon olive oil, salt, and pepper. - Spread the veggies evenly around the trout on the sheet pan. - Drizzle half of the maple glaze over the trout fillets. Ensure it covers them well. - Place the sheet pan in the preheated oven. Bake for 15-20 minutes. The trout should flake easily with a fork, and the veggies should be tender. - In the last 5 minutes of cooking, brush the remaining glaze over the trout and veggies. This adds a sticky finish. - Remove from the oven and garnish with fresh parsley if you like. Serve hot for a delightful meal! To make your glaze smooth, whisk the maple syrup, Dijon mustard, soy sauce, garlic powder, and ginger powder together well. Use a small bowl and a fork for quick mixing. If you like it sweeter, add more maple syrup. For more tang, add a bit more mustard. Taste as you go to find your perfect balance. Bake your trout and veggies for 15 to 20 minutes at 400°F (200°C). The trout is done when it flakes easily with a fork. The veggies should be tender but not mushy. Keep an eye on them towards the end of baking. If they look too soft, take them out early. For the best results, use a large, sturdy sheet pan. A half-sheet pan works well for this dish. Line it with parchment paper to make cleanup easy. The paper will help the fish and veggies cook evenly without sticking. If you don’t have parchment, you can lightly oil the pan instead. {{image_2}} You can swap veggies for a new taste. Try asparagus or carrots for a fresh twist. Seasonal swaps work great too! In spring, use fresh peas or baby spinach. In the fall, consider butternut squash or Brussels sprouts. Each choice adds its own flavor and texture. Let’s spice things up! You can add herbs like thyme or rosemary to your glaze. A pinch of red pepper flakes can give it a kick. Want a citrus twist? Add lemon juice or orange zest to the glaze. You can also mix in honey for a sweeter glaze. Each change makes your dish unique. Trout is tasty, but other proteins shine too. Salmon works well with the same glaze. Chicken breast is another great option. If you use thicker cuts, cook them longer. Salmon usually takes about 20 minutes. Chicken might need 25 to 30 minutes. Adjust the time based on the thickness of the fillets. Enjoy experimenting! Store any leftovers in an airtight container. Glass or plastic containers work well. Make sure to cool the dish to room temperature. Then, seal and place it in the fridge. This keeps the trout and veggies fresh for up to three days. To reheat, use the oven or microwave. For the oven, set it to 350°F (175°C). Place the dish in a baking pan, cover it with foil, and heat for about 10-15 minutes. This keeps the moisture in. If using a microwave, cover with a damp paper towel. Heat in short bursts to avoid drying out the fish. You can freeze this dish for later use. Wrap it tightly in plastic wrap and then in foil. This helps to avoid freezer burn. It can stay frozen for about three months. When ready to eat, move it to the fridge for a day to thaw. This keeps the flavor and texture intact. Yes, you can use frozen trout. First, thaw the trout in the fridge overnight. If you’re in a hurry, place it in a sealed bag and submerge it in cold water for about 30 minutes. After thawing, follow the recipe as usual. You may need to bake it a bit longer, about 5 minutes more, to ensure it’s fully cooked. Many sides work great with sheet pan maple glazed trout. Consider these options: - Steamed rice or quinoa for a filling base. - A fresh green salad for a crisp contrast. - Roasted potatoes for a hearty touch. - Garlic bread for a fun addition. Yes, this recipe can be gluten-free. Use gluten-free soy sauce instead of regular soy sauce. Always check labels to ensure all ingredients are safe. The rest of the ingredients are naturally gluten-free. Check the trout for doneness by looking for a few signs: - The flesh should be opaque and flake easily with a fork. - The internal temperature should reach 145°F (63°C). - If the edges start to curl, that’s a good sign it’s cooked through. You can prep this recipe ahead. Season the trout and chop the vegetables. Store them in the fridge for up to 24 hours. When you’re ready to cook, just add the glaze and bake. This makes meal prep easy and quick! This blog post shared a tasty recipe for baked trout with veggies. You learned about key ingredients, including trout, maple syrup, and fresh vegetables. I also walked you through simple steps for preparing and baking the dish to perfection. Lastly, we explored variations, storage tips, and answers to common questions. With these tips, you can make a delicious meal that suits your taste. Enjoy your cooking and impress your family and friends with this dish!

Sheet Pan Maple Glazed Trout & Veggies

Discover the deliciousness of sheet pan maple glazed trout and veggies with this easy recipe! In just 30 minutes, you can whip up a healthy meal that’s packed with flavor. The sweet maple glaze perfectly complements tender trout and vibrant vegetables. Perfect for busy weeknights, this one-pan dish makes cooking simple and cleanup a breeze. Click through to explore the full recipe and elevate your dinner plans tonight!
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Ingredients
  

4 trout fillets

1/4 cup pure maple syrup

2 tablespoons Dijon mustard

2 tablespoons soy sauce (low sodium)

1 teaspoon garlic powder

1 teaspoon ginger powder

1 tablespoon olive oil

1 zucchini, sliced

1 bell pepper (any color), sliced

1 cup cherry tomatoes, halved

Salt and pepper to taste

Fresh parsley for garnish (optional)

Instructions
 

Preheat the Oven: Preheat your oven to 400°F (200°C).

    Prepare the Glaze: In a small mixing bowl, whisk together the maple syrup, Dijon mustard, soy sauce, garlic powder, and ginger powder until well combined.

      Season the Trout: Pat the trout fillets dry with a paper towel, then season them with salt and pepper on both sides. Place them skin-side down on a large sheet pan lined with parchment paper.

        Add Vegetables: In a separate bowl, toss the zucchini, bell pepper, and cherry tomatoes in olive oil, salt, and pepper. Spread the vegetables around the trout fillets on the sheet pan.

          Glaze the Trout: Drizzle half of the maple glaze over the trout fillets and evenly distribute it.

            Bake Everything: Place the sheet pan in the preheated oven and bake for about 15-20 minutes, or until the trout is cooked through and flakes easily with a fork, and the vegetables are tender.

              Finish with Remaining Glaze: In the last 5 minutes of cooking, brush the remaining maple glaze over the trout and vegetables for a deliciously sticky finish.

                Serve: Once cooked, remove from the oven, garnish with fresh parsley if desired, and serve hot.

                  Prep Time: 10 minutes | Total Time: 30 minutes | Servings: 4