Trout with Mediterranean Rice

It’s the third day of my rotation diet, though diet-wise it’s Day 1 since I started on Day 2. I’ve already moved a few food groups around so I can make specific dishes (most notably fish tacos) but so far it’s going well. After all the other food challenges I’ve faced over the past few years this one seems easy now that I have the food groups assigned to different days and a few core dishes firmly set in my mind.

Dinner tonight was trout and rice with Mediterranean flavors. It’s one of my favorite ways to cook trout but the rice was a new and tasty addition. Due to my rotation diet I didn’t add the parsley to the rice but it would add another layer of flavor. Salmon would be a good alternative to trout if you don’t have it available. I made this for one person and cooked the fish in my toaster oven. This recipe serves 4.

4 4oz steelhead trout fillets
1 medium onion, diced
1/4 cup Kalamata olives, sliced
3 Tbs capers
3 cups water
1 cup brown rice, uncooked
1/4 cup Italian parsley, chopped (optional)
1 tsp salt
Salt and pepper to taste

In a medium pot, bring water to a boil. Add teaspoon of salt and brown rice, stirring often. Cover a baking sheet with tin foil and spray lightly with cooking spray (I use olive oil spray). Place the trout fillets on the baking sheet, skin side down. Lightly salt and pepper the fish and spoon the onion, olives and capers over the top of the fillets. Place under the broiler on low or medium. Cook for 15-20 minutes until the thickest part of the fillets are cooked through. By this time the rice should be done. Remove from heat and add the onions, olives and capers that cooked with the fish and the parsley into the pot with the rice. Stir until well combined. Serve.

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About The Objective Nutritionist

The Objective Nutritionist is a human nutrition graduate student with many food allergies and sensitivities. She enjoys creating and sharing great tasting recipes that fit her lifestyle, discussing food related topics, and educating people on how best to meet their individual nutritional needs from an evidence based perspective.
This entry was posted in Gluten Free, Main Course, Side Dish, Specialized Diets. Bookmark the permalink.

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