30-Minute Meal // Chili Maple Trout with Potatoes & Asparagus

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One of the most common remarks I hear in my nutrition practice is “I just don’t have time to cook!”.

And while I completely understand that we all lead busy lives and sometimes the last thing there’s time for is putting a healthy meal on the table in the midst of all the extracurricular activities, I make it my mission to show clients that you don’t really need all that much time to make a delicious, healthy, and filling meal for yourself or the family!

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This simple Chili Maple Trout is one of my go-to meals. It’s so quick and easy to prepare but tastes like a labor of love! My hubby and I love to pair the trout with quick roasted baby potatoes and steamed asparagus.

Trout is a fantastic protein option. It is a great source of healthy omega-3 fatty acids and is loaded with Vitamin B3 and B12! Trout is definitely a brain health booster as both omega fatty acids and B vitamins play a very important role in nervous system and cognitive health.

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If I am planning to make this dish, the day before I save some time by placing the raw trout filets into a baking dish, whisking up the super simple chili-maple marinade and I drizzle it over the trout and pop it in the fridge overnight and the whole day while I’m at work. When I get home I just pre-heat the oven, prepare the potatoes on a pan, and stick the trout and potatoes in the oven together. While they are baking away I prepare a side of steamed asparagus.


Easy-peasy! The whole meal comes together in less than 30-minutes and I always make extra to take for lunch the next day (one of the top time-saver tips in my Meal Planning Guide!). Typically fish isn’t my first choice for a leftover meal but trust me, this marinated and baked trout tastes even better the following day!

This recipe contains soy sauce, and I know soy is a more common allergen, so for those who can’t have soy sauce because of a soy (or wheat) allergy or are paleo or grain free, there is an easy swap; coconut aminos! Coconut aminos are essentially coconut “sap” mixed with sea salt and make a great soy sauce substitute!

Sweet and salty with a little bit of spice, this Chili Maple Trout is a must-make for any-busy-body!

If you’re looking for another healthy fish recipe to try check out my Air Fryer Tilapia with Easy Mango Salsa recipe.

What is your favourite, go-to, healthy 30-minute (or less) meal? I’d love to hear about it in the comments below! 

30-Minute Meal // Chili Maple Trout
Prep time
Cook time
Total time
Serves: 2
  • 2 6-oz trout filets
  • 2 tablespoons low-sodium soy sauce (or coconut aminos for gluten/grain/soy free/paleo)
  • 1 tablespoon pure maple syrup
  • 1 clove garlic, crushed or minced
  • ½ tsp chili flakes
  • 10 baby potatoes, cut in half
  • 1 tsp olive oil
  • ¼ tsp sea salt
  • 2 cups vegetables of choice, steamed
  1. Marinade the day before (this is optional, but the trout tastes even better if you do) by whisking together the soy sauce, pure maple syrup, crushed garlic and chili flakes in a small bowl. Add the trout filets to a baking dish and pour over the sauce. Turn the fish to coat. Place in the fridge and leave until baking or bake right away if not marinating the trout.
  2. Preheat the oven to 400 degrees.
  3. While the oven is heating, cut the potatoes, toss them in a bowl with the olive oil and sea salt, and place them cut side down on a pan covered in tin foil.
  4. Add the baking dish with the trout to the oven, covered with a lid or tinfoil and the pan of potatoes. I recommend placing the potatoes on a rack at the middle to bottom of the oven and the trout on a rack in the middle.
  5. Bake/Roast for 15 minutes.
  6. Meanwhile, steam the vegetables of choice.
  7. Once the baking time is up, remove the trout and potatoes from the oven and serve, drizzling the sauce from the baking dish over the trout, potatoes, and vegetables!
Nutritional Information
Serving size: ½ recipe Calories: 369 kcal Fat: 8g Carbohydrates: 31g Fiber: 5g Protein: 40g

Have a lovely Sunday!

I’ve been enjoying a weekend away in Vancouver for a Wellness Business conference with my friend Brooke! Be sure to follow along on my instagram, twitter, and Facebook accounts for updates as we take on Vancouver!


Nutritionist in the Kitch






Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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