Mediterranean-Style Trout Recipe

Name: Mediterranean-Style Trout
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: Olive oil spray; 1 cup Arborio rice; 1/2 to 3/4 pound trout fillets; 1 tablespoon drained capers; 1 tablespoon chopped fresh parsley; 2 to 5 garlic cloves, chopped; 1 cup fresh or frozen pearl onions; 1/4 cup sliced kalamata olives; 1 cup fresh or frozen cut green beans; Sea salt and freshly ground black pepper; 2 or 3 plum tomatoes, roughly chopped; 1/3 cup white wine

Servings: persons

Olive oil spray
1 cup Arborio rice
1/2 to 3/4 pound trout fillets
1 tablespoon drained capers
1 tablespoon chopped fresh parsley
2 to 5 garlic cloves, chopped
1 cup fresh or frozen pearl onions
1/4 cup sliced kalamata olives
1 cup fresh or frozen cut green beans
Sea salt and freshly ground black pepper
2 or 3 plum tomatoes, roughly chopped
1/3 cup white wine

1
Preheat the oven to 450F.
2
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
3
Rinse the rice in a strainer under cold water until the water runs clear.
4
Tip the rice into the pot.
5
Add 1 cup of water and stir to make an even layer.
6
Set the trout in next, skin side down.
7
Sprinkle the capers, half the parsley, and all the garlic over the trout.
8
Scatter the onions and the olives on and around the trout.
9
Add the green beans and lightly season with salt and pepper.
10
Add the tomatoes, sprinkle with the rest of the parsley, and again lightly season with salt and pepper.
11
Pour the wine over all.
12
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
13
Serve immediately.
14
Calories: 620
15
Protein: 33g
16
Carbohydrates: 91g
17
Fat: 15g
18
Cholesterol: 66mg
19
Sodium: 538mg
20
Fiber: 7g

294

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: Olive oil spray, 1 cup Arborio rice, 1/2 to 3/4 pound trout fillets, 1 tablespoon drained capers, and more.

Yes, Mediterranean-Style Trout falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Mediterranean-Style Trout

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions