Idaho Trout and Spaghetti Squash with Fresh Garden Marinara

A healthy, fall meal featuring Idaho-grown spaghetti squash with a fresh local tomato sauce and Idaho trout.

Serves 2-3

Recipe by
Adapted from Kirt's Kitchen

Prep Time 15 min
Cook Time 45 min
Total Time 1 hr


For the squash:

  • 1 large spaghetti squash
  • 1 tbsp coconut oil

For the trout:

  • 2 Idaho trout, filleted
  • 1 tbsp coconut oil
  • 1 tsp garlic powder

For the sauce:

  • 2 tbsp coconut oil
  • 1 tsp butter
  • 1 cup mushrooms, sliced
  • 1/4 cup leek, sliced
  • 1/4 cup bell pepper, diced
  • 1 tbsp shallot, chopped
  • 1/4 tsp garlic, minced
  • 2 tbsp red burgundy wine
  • 2 tbsp chicken stock
  • 2 1/2 cup ripe plum tomatoes, chopped
  • 1/4 tsp oregano, dry
  • 1/2 tsp rosemary, chopped
  • 1 tbsp basil, chopped
  • 1/4 tsp tarragon, chopped
  • 1/4 tsp thyme, chopped
  • 1/4 tsp sea salt
  • 1/8 tsp fresh ground pepper
  • 2 tbsp capers, chopped
  • 1 1/2 tsp fresh lemon juice
  • 1 tbsp green onion, thinly sliced
  • 1 tsp flat leaf parsley, chopped
  • Parmesan cheese for topping


  1. Pre-heat oven to 350-375 degrees F.
  2. Cut the spaghetti squash length-wise and rub with 1/2 tbsp of coconut oil on each side. Place the squash, flesh side down on a baking pan and put in the oven for 30-45 minutes. (Cooking time will vary depending on size of squash and oven.)
  3. While squash is in the oven prepare ingredients for sauce then cook the trout.
  4. In a large skillet, melt 1 tbsp coconut oil on the stove on medium heat. Add the trout and cook for about 5 minutes on each side or until done all the way through. (Test trout by cutting with spatula. It is done when fish is white all the way through and flaky.)
  5. Once cooked all the way through, remove trout from pan, cover and set aside.
  6. Using the same pan, add remaining tbsp of coconut oil and butter to pan over medium-high heat.
  7. Saute the mushrooms until browned, then add garlic, leek and shallot and cook until translucent (approx 3 mins).
  8. De-glaze the pan with red wine and chicken stock. Continue to cook to reduce the liquid volume by half.
  9. Add the plum tomatoes and herbs - cook for 2 minutes - then add the green onion, salt, pepper and lemon juice until the sauce is warmed through to serving temperature. Remove from heat and cover to keep warm.
  10. Remove spaghetti squash from oven - test the squash by piercing the flesh with a fork and pulling slightly. When squash is ready it will be tender and pull from the skin easily and resemble spaghetti noodles.
  11. Scrape squash from the skin using a fork or scraping tool. (If only serving 2 people, you can leave the flesh inside of the skin and use it as a bowl, or scrape the flesh out and transfer squash to a plate or larger bowl)
  12. Once plated, top the squash with the fresh sauce and trout and Parmesan cheese. Garnish with Italian flat leaf parsley.


  • Prep for squash - 3 mins
  • Bake time for the spaghetti squash - 30-45 mins
  • Prep for sauce - 10-12 mins
  • Cook time for the trout - 10 mins
  • Cook time for the sauce - 10-12 mins (this will come together quickly)