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
|
|---|
|
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 portion | Raw trout (one for each person) |
| 1/2 cup | Extra Virgin Olive Oil |
| 1 | Lemon (juiced) |
| 2 tsps | Dried oregano |
| 2 | Garlic cloves, minced |
| 2 tsps | Extra Virgin Olive Oil |
| 2 cups | Dry long grain brown rice |
| 4 cups | Water |
Directions
- Make marinade by combining 1/2 cup Extra Virgin Olive Oil, juice from 1 lemon, 2 tsps dried oregano and 2 cloves minced garlic.
- Pour marinade over trout and place in refrigerator for 30 minutes.
- 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.
- Remove trout from refrigerator and place on parchment paper on baking tray.
- 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).
- Serve cooked trout on a bed of brown rice.
