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Healtheuniversity > English > Cardiac College > Eat Healthy > Recipes > Mediterranean Baked Trout

Mediterranean Baked Trout

    Presented By Longo's Video provided to you in partnership with Longo’s.

    Serving size:

    5 oz serves 1 Whole trout serves 4

    Preparation time:

    30 minutes

    Total time:

    2 hours

    Nutrition Facts
    Valeur nutritive

    Serving Size (290g) / Portion (290g)

    Amount Per Serving
    % Daily Value
    Teneur
    % valeur quotidienne
    Calories / Calories430
    Fat / Lipides20g 26%
    Saturated / saturés3g 15%
    Trans / trans0g
    Cholesterol / Cholestérol80mg 27%
    Sodium / Sodium80mg 3%
    Carbohydrate / Glucides31g 11%
    Fibre / Fibres3g 11%
    Sugars / Sucres1g
    Protein / Protéines33g
    Vitamin D / Vitamine D6mcg 30%
    Calcium / Calcium109mg 8%
    Iron / Fer4mg 20%
    Potassium / Potassium679mg 15%

    ​​Studies show that following a Mediterranean style of eating can reduce risk factors linked to your heart condition such as high blood pressure, high cholesterol and high blood sugar.​​

    Registered Dietitian Maria Ricupero and Chef David​ Marcus feature recipes that are well known to the Mediterranean region to show how you can put all these aspects of the diet together.

    Ingredients
    5 oz portionRaw trout (one for each person)
    1/2 cupExtra Virgin Olive Oil
    1Lemon (juiced)
    2 tspsDried oregano
    2Garlic cloves, minced
    2 tspsExtra Virgin Olive Oil
    2 cupsDry long grain brown rice
    4 cupsWater

    Directions

    1. Make ​marinade by combining 1/2 cup Extra Virgin Olive Oil, juice from 1 lemon, 2 tsps dried oregano and 2 cloves minced garlic.
    2. Pour marinade over trout and place in refrigerator for 30 minutes.
    3. Make the brown rice by adding 2 tsp Extra Virgin Olive Oil into a small pot on medium heat. Add 4 cups of water and 2 cups of brown rice and bring to a boil,​ stirring regularly. Cook until done, approximately 30 minutes.
    4. Remove trout from refrigerator and place on parchment paper on baking tray.
    5. Place trout in pre-heated over set to 375 F and cook for 30 minutes (OPTIONAL: Can add sliced tomatoes and onions inside the cavity of the trout during cooking).
    6. Serve cooked trout on a bed of brown rice.
    Last Reviewed: