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Mediterranean Oven Baked Rice + Trout

This easy Oven Baked Rice & Trout is Mediterranean-inspired and packed with olives, capers, and so much flavor.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4
Calories: 475 kcal
Course: Main Course
Cuisine: Greek

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

Instructions

    Cup of Yum
  1. Preheat the oven to 375F.
  2. Season the trout filets with salt and pepper and set aside.
  3. 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.
  4. Cover with a lid or foil and bake for 30 minutes until almost all of the liquid is absorbed.
  5. 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.
  6. 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

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

% 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.