Mediterranean Oven Baked Rice + Trout
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
55 mins
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Servings
4
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Calories
475 kcal
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Course
Main Course
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Cuisine
Greek
Mediterranean Oven Baked Rice + Trout
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This easy Oven Baked Rice & Trout is Mediterranean-inspired and packed with olives, capers, and so much flavor.
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Ingredients
- 2 tbsp olive oil
- 4 garlic cloves, sliced thin
- 1/2 red onion, finely chopped
- 1 red pepper, finely chopped
- 1 orange pepper, finely chopped
- 1/4 cup black olives
- 1/4 cup green olives
- 1/4 cup capers
- 1 tbsp chicken bouillon paste
- juice of half a lemon
- 1 tsp salt
- 1/2 tsp pepper
- 2 cups water
- 3/4 cup basmati rice
- 14-15 oz can lentils, drained and rinsed
- 4 trout filets
- salt and pepper
Toppings
- 1/4 cup crumbled Feta cheese
- fresh parsley
- 1/2 cup halved cherry tomatoes
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Instructions
- Preheat the oven to 375F.
- Season the trout filets with salt and pepper and set aside.
- In a nonstick 9x13 baking dish add olive oil, garlic, diced red onion, diced bell peppers, black olives, green olives, capers, chicken bouillon paste, lemon juice, salt, pepper, water, rice and lentils. Give everything a good stir to combine.
- Cover with a lid or foil and bake for 30 minutes until almost all of the liquid is absorbed.
- Fluff the rice mixture a bit with a fork and then nestle the trout filets into the rice. Season the top of the trout filets well with salt and pepper and bake for 8-10 until the fish is cooked through and rice is tender and cooked through too.
- Garnish with crumbled feta cheese, fresh parsley and baby tomatoes along with a squeeze of lemon over each fish filet.
Notes
- If you like this recipe, you'll love our Greek Lemon Garlic Sheet Pan Salmon with Potatoes or Steelhead Trout Recipe
- This recipe is delicious to meal prep for lunches throughout the week! Follow the recipe instructions and once baked let fully cool before transferring to airtight containers and store in the fridge for 3-4 days.
Nutrition Information
Show Details
Calories
475kcal
(24%)
Carbohydrates
65.8g
(22%)
Protein
27.2g
(54%)
Fat
13g
(20%)
Saturated Fat
3.1g
(16%)
Polyunsaturated Fat
1.8g
Monounsaturated Fat
7.3g
Cholesterol
29mg
(10%)
Sodium
1029.8mg
(43%)
Fiber
10.2g
(41%)
Sugar
5.6g
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 475 kcal
% Daily Value*
| Calories | 475kcal | 24% |
| Carbohydrates | 65.8g | 22% |
| Protein | 27.2g | 54% |
| Fat | 13g | 20% |
| Saturated Fat | 3.1g | 16% |
| Polyunsaturated Fat | 1.8g | 11% |
| Monounsaturated Fat | 7.3g | 37% |
| Cholesterol | 29mg | 10% |
| Sodium | 1029.8mg | 43% |
| Fiber | 10.2g | 41% |
| Sugar | 5.6g | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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