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

Mediterranean Baked Trout

    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
    % 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.

    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


    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.
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