Mediterranean Oven Baked Rice + Trout

This Oven Baked Rice & Trout recipe is the perfect weeknight meal. It’s so good for you with the Omega 3’s from the trout, and an easy recipe that you can feel good about serving the whole family. This meal is great because it’s one recipe for a full, well-rounded meal and great for a busy night.

❤️ Why You’ll Love Oven Baked Rice & Trout

• Quick Prep: This Oven Baked Rice only takes 15 minutes to prep. Then you just let your oven do the rest of the work to have a tasty, healthy meal ready-to-go
• Healthy: There are so many nutrient-dense ingredients in this recipe but the trout in particular packs a punch with the Omega 3’s, vitamin D, healthy fats, and protein
• One Dish: Make this Oven Baked Rice & Trout recipe in one dish. It’s low mess and high reward

🍲 Ingredients

Trout – Trout is a great alternative for salmon. It is high in nutrients with Omega 3’s, protein, vitamin D, and the list goes on. Trout can also be more budge-friendly than salmon but still is delicious and versatile. If you like this trout recipe, you should try my Steelhead Trout Recipe or Pistachio-Crusted Trout Recipe.

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Lentils – Lentils are incredibly versatile because they can be added in soups, stews, curries, or thrown into salads, and other recipes like this Oven Baked Rice. Lentils are a good source of B vitamins, folate, potassium, and even iron. They are a great plant-based source of protein and are very budget-friendly so they can go a long way in your pantry.

👩‍🍳 How to Make Oven Baked Rice

1. Preheat the oven to 375F.
2. Season the trout filets with salt and pepper and set aside.
3. In a nonstick 9×13 baking dish add olive oil, garlic, diced red onion, diced bell peppers, black olives, green olives, capers, chicken bouillon paste, lemon juice, salt, pepper, water, rice and lentils. Give everything a good stir to combine.
4. Cover with a lid or foil and bake for 30 minutes until almost all of the liquid is absorbed.
5. Fluff the rice mixture a bit with a fork and then nestle the trout filets into the rice. Season the top of the trout filets well with salt and pepper and bake for 8-10 until the fish is cooked through and rice is tender and cooked through too.
6. Garnish with crumbled feta cheese, fresh parsley and baby tomatoes along with a squeeze of lemon over each fish filet.

🪄 Tips and Tricks

• If you like this recipe, you’ll love our Greek Lemon Garlic Sheet Pan Salmon with Potatoes or Steelhead Trout Recipe
• This recipe is delicious to meal prep for lunches throughout the week! Follow the recipe instructions and once baked let fully cool before transferring to airtight containers and store in the fridge for 3-4 days

🗒 Substitutions

• Veggies: Swap any of the veggies with whatever veggies you prefer
• Olives: If you aren’t a big olive fan you can omit these entirely and/or replace them with things like marinated artichokes
• Lentils: Swap the lentils for your favorite bean or legume
• Trout: You can make this recipe with salmon or whatever your favorite type of fish is

🗒 Best served with

• Twist Bread
• Fluffy Pita

👝 How to Store Leftovers

Store leftovers in an airtight container for up to 4 days.

🤔 Common Questions

Mediterranean Oven Baked Rice + Trout

5 from 3 votes

This easy Oven Baked Rice & Trout is Mediterranean-inspired and packed with olives, capers, and so much flavor.

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Course Main

Cuisine Greek-Inspired

Servings 4

Calories 475 kcal

Ingredients

  

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• 2 tbsp olive oil
• 4 garlic cloves, sliced thin
• 1/2 red onion, finely chopped
• 1 red pepper, finely chopped
• 1 orange pepper, finely chopped
• 1/4 cup black olives
• 1/4 cup green olives
• 1/4 cup capers
• 1 tbsp chicken bouillon paste
• juice of half a lemon
• 1 tsp salt
• 1/2 tsp pepper
• 2 cups water
• 3/4 cup basmati rice
• 14-15 oz can lentils, drained and rinsed
• 4 trout filets
• salt and pepper

Toppings

• 1/4 cup crumbled feta cheese
• fresh parsley
• 1/2 cup halved cherry tomatoes

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Instructions

 

• Preheat the oven to 375F.
• Season the trout filets with salt and pepper and set aside.
• In a nonstick 9×13 baking dish add olive oil, garlic, diced red onion, diced bell peppers, black olives, green olives, capers, chicken bouillon paste, lemon juice, salt, pepper, water, rice and lentils. Give everything a good stir to combine.
• Cover with a lid or foil and bake for 30 minutes until almost all of the liquid is absorbed.
• Fluff the rice mixture a bit with a fork and then nestle the trout filets into the rice. Season the top of the trout filets well with salt and pepper and bake for 8-10 until the fish is cooked through and rice is tender and cooked through too.
• Garnish with crumbled feta cheese, fresh parsley and baby tomatoes along with a squeeze of lemon over each fish filet.

Video

Notes

• If you like this recipe, you’ll love our Greek Lemon Garlic Sheet Pan Salmon with Potatoes or Steelhead Trout Recipe
• This recipe is delicious to meal prep for lunches throughout the week! Follow the recipe instructions and once baked let fully cool before transferring to airtight containers and store in the fridge for 3-4 days.

Nutrition

Calories: 475kcal | Carbohydrates: 65.8g | Protein: 27.2g | Fat: 13g | Saturated Fat: 3.1g | Polyunsaturated Fat: 1.8g | Monounsaturated Fat: 7.3g | Cholesterol: 29mg | Sodium: 1029.8mg | Fiber: 10.2g | Sugar: 5.6g

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