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Keto Dinner

Rainbow Trout with Yogurt Sauce

Rainbow trout is one of those fish that feels special, yet it's deceptively easy to prepare. I love how the broiler gives it a delicate, flaky texture in minutes. Paired with a cool, herby yogurt sauce, this keto dinner feels indulgent without the carbs. It's become a weeknight staple in my kitchen.

15 min Prep time 8 min Cook time 23 min Total time 4 Servings 350 Calories
Rainbow Trout with Yogurt Sauce

Ingredients

  • cup plain yogurt
  • cucumber, shredded
  • tablespoons chopped fresh dill
  • teaspoon lemon zest
  • tablespoon extra virgin olive oil
  • salt and pepper to taste
  • (6 ounce) fillets rainbow trout
  • pinch lemon pepper

Instructions

  1. Step 1

    I start by mixing the yogurt sauce. In a medium bowl, combine the yogurt, shredded cucumber, fresh dill, lemon zest, and olive oil. A pinch of salt and pepper brings everything together. I like to let this sit while I prep the fish so the flavors meld. Next, turn on the broiler and lightly coat the broiler pan with cooking spray. Season the trout fillets generously with lemon pepper—this adds a bright, citrusy kick without extra carbs. Arrange them on the pan, making sure they’re not crowded. Then, slide them under the broiler. Broiling only takes about 8 minutes, but I always check for that golden top and flaky texture after 6 minutes just to be safe. When the fish is done, spoon that creamy sauce right over the top. The contrast between the warm, tender trout and the cool, tangy sauce is simply perfect.

Chef's Tip

I've found that patting the cucumber dry with paper towels after shredding keeps the sauce from getting watery. Also, if you can, use Greek yogurt for a thicker, creamier result with fewer carbs.

Storage Tips

Store leftover trout and sauce separately in airtight containers in the fridge. The fish stays good for up to 2 days; reheat gently in the oven or enjoy cold. The sauce can last up to 3 days—perfect for drizzling over salads.

Variation Tips

Try swapping the trout for salmon or arctic char for a different flavor profile. For a dairy-free version, use coconut yogurt instead of regular. Add a pinch of smoked paprika to the sauce for a subtle warmth, or serve alongside roasted asparagus or a fresh arugula salad for a complete keto meal.

Frequently Asked Questions