Trout is a mildly flavored, oily fish that holds up well when cooked in the oven. To keep the fat and calorie content low, avoid baking the fish in heavy sauce or using an excessive amount of butter or oil during cooking. Baking speckled trout at a higher temperature for a shorter time helps ensure the fish remains moist and flavorful, according to the United States Trout Farmers Association. Serve with rice and mixed vegetables.

Preheat your oven to 400 F.

Rinse the fish and pat it dry with clean paper towels.

Grease a baking dish with a nonstick cooking spray and lay the speckled trout in the middle of the dish. The spray will help prevent the fish from sticking to the dish and make removal of the fish easier when cooking is complete.

Brush the fish with a mixture of butter, thyme, rosemary, black pepper and tarragon. Squeeze the juice of one lemon over the fish.

Bake the speckled trout at 400 F for 20 minutes, or about 10 minutes per inch of thickness.

Baste the fish after 10 minutes with the butter and herb mixture. Use a clean basting brush.

Check for doneness by attempting to flake the fish with a fork. The fish should flake easily and appear opaque. Return to the oven for an additional 5 to 10 minutes if it needs more cooking. Do not turn the fish.