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Mediterranean Trout Recipe

Mediterranean Trout Recipe

This Mediterranean Trout Recipe pairs tender trout fillets with bright lemon, fragrant herbs, olives, and ripe tomatoes for a light, healthy, and elegant meal. Quick to prepare and rich in Mediterranean flavors, it’s perfect for weeknights or an impressive dinner with minimal fuss. Author Use Default (Don’t show) Servings 4 people Estimated Cost $5–$12 (depending on trout price & extras) Times Prep Time 0 days 0 hours 10 minutes Cook Time 0 days 0 hours 15 minutes Resting Time (Custom Time Label) 0 days 0 hours 5 minutes Total Time 0 days 0 hours 30 minutes Categories Courses Main Course, Seafood, Dinner Cuisines Mediterranean Keywords Mediterranean Trout Recipe, baked trout, lemon herb trout, healthy fish recipe, trout with olives
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Prep Time 10 minutes
Cook Time 15 minutes
5 minutes
Total Time 30 minutes
Servings: 4
Course: Main Dish
Cuisine: Mediterranean
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

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  • 4 trout fillets about 5–6 oz / 140–170 g each, skin on or off per preference
  • 3 tbsp extra virgin olive oil plus extra for drizzling
  • 2 garlic cloves minced
  • 1 lemon zest + juice
  • 1 tsp dried oregano or 1 tbsp fresh, chopped
  • 1 tbsp fresh parsley chopped (plus extra for garnish)
  • 1 pint cherry tomatoes halved (about 1–1¼ cups)
  • 1/3 cup Kalamata olives pitted and halved (or green olives)
  • 1 small red onion thinly sliced
  • 1/2 tsp sea salt adjust to taste
  • 1/4 tsp freshly ground black pepper
  • 1/4 tsp red pepper flakes optional, for a touch of heat
  • 2 tbsp capers optional
  • Lemon wedges for serving

Equipment

  • Baking sheet or shallow roasting pan
  • Parchment paper or foil (optional)
  • Small bowl (for marinade/dressing)
  • Sharp knife & cutting board
  • Fish spatula or tongs
  • Spoon (for drizzling)

Method
 

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  2. Preheat & prep — Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup. Pat trout fillets dry with paper towels and season lightly with salt and pepper.
  3. Make herb-lemon mix — In a small bowl whisk together 3 tbsp olive oil, minced garlic, lemon zest, lemon juice, oregano, parsley, and red pepper flakes (if using).
  4. Arrange vegetables — Spread halved cherry tomatoes, sliced red onion, olives, and capers (if using) across the prepared baking sheet in a single layer. Drizzle the vegetables with about 1 tbsp of the herb-lemon mix and toss gently to coat.
  5. Place trout on vegetables — Nestle trout fillets on top of the tomato-olive mixture, skin-side down if skin-on. Brush each fillet lightly with the remaining herb-lemon oil.
  6. Bake — Roast in preheated oven for 10–14 minutes, depending on thickness, until trout is opaque and flakes easily with a fork (internal temp ~145°F / 63°C). The vegetables should be softened and slightly blistered.
  7. Finish & rest — Remove from oven and let rest 3–5 minutes. Drizzle with a little more olive oil, scatter extra parsley, and add lemon wedges.
  8. Serve — Serve the trout warm over a bed of quinoa, rice, or mixed greens. Spoon the roasted tomatoes and olives over each fillet for full Mediterranean flavor.
  9. Nutrition (per serving — estimate)
  10. Calories: ~320 kcal
  11. Protein: ~28 g
  12. Fat: ~20 g (mostly healthy fats from olive oil & fish)
  13. Carbohydrates: ~6–10 g
  14. Fiber: ~1–2 g
  15. Sodium: variable (depends on olives, capers & added salt)
  16. (Use WP Recipe Maker Premium or a nutrition calculator for ingredient-brand-specific numbers.)

Notes

Fresh vs. frozen trout: Thaw frozen fillets completely and pat dry before using. Fresh trout gives the best texture.
Alternative cooking: Grill trout for 4–6 minutes per side over medium heat for a smoky char. Use a fish basket or foil to prevent sticking.
Make it one-pan: Roast trout and veggies as written for an easy one-pan dinner. Add small potatoes to the pan if you want a heartier meal—par-boil potatoes first.
Herb swaps: Substitute dill, thyme, or basil for variation.
Aromatic boost: Add a splash of dry white wine before baking for extra depth.
Meal prep: Roast vegetables ahead and reheat gently; add freshly cooked trout before serving for best texture.