Mediterranean Baked Trout with Olives, Fennel & Tomatoes

Mediterranean Baked Trout with Olives, Fennel & Tomatoes requires around 30 minutes from start to finish. This recipe serves 4 and costs $2.12 per serving. Watching your figure? This dairy free and pescatarian recipe has 216 calories, 18g of protein, and 11g of fat per serving. 182 people found this recipe to be flavorful and satisfying. It works well as a main course. It is brought to you by Love and Olive Oil. A mixture of rainbow trout, sea-salt, fennel bulb, and a handful of other ingredients are all it takes to make this recipe so delicious. All things considered, we decided this recipe deserves a spoonacular score of 72%. This score is good. Baked Mediterranean Chicken Breasts with Tomatoes, Olives, Capers, and Garlic, Mediterranean Supper Omelet With Fennel, Olives, And Dill, and Mediterranean Supper Omelet with Fennel, Olives, and Dill are very similar to this recipe.

Servings: 4

 

Ingredients:

6 ounces cherry tomatoes, halved

2 tablespoons extra virgin olive oil

1/2 large fennel bulb, cored and thinly sliced

1/4 cup sliced pitted kalamata olives

1 lemon, thinly sliced

1/2 large onion, thinly sliced

1/4 cup panko breadcrumbs

2 rainbow trout butterflied fillets

4 teaspoons McCormick Gourmet Mediterranean Spiced Sea Salt, divided

Equipment:

aluminum foil

baking sheet

oven

Cooking instruction summary:

Preheat oven to 400 degrees F, position baking rack in the center of oven. Line a baking sheet with aluminum foil; spray with olive oil cooking spray.Toss sliced fennel and onion with 1 teaspoon of Mediterranean Spiced Sea Salt until coated. Spread in an even layer on prepared baking sheet. Bake for 10 minutes or until fennel begins to soften and caramelize.Remove baking sheet from oven and arrange trout fillets on top. Sprinkle evenly with remaining 3 teaspoons of Mediterranean Sea Salt and panko breadcrumbs (2 tablespoons per butterflied fillet). Scatter halved tomatoes, sliced olives, and lemon slices around fish.Return to oven and bake for another 5 minutes, then switch your oven to high broil for an additional 3 to 5 minutes or until breadcrumbs are golden brown and fish is cooked through. Keep a close eye on it to ensure the breadcrumbs don't burn. Remove from oven and cut fillets in half. Divide vegetables among serving plates and top with fish; serve immediately.

 

Step by step:


1. Preheat oven to 400 degrees F, position baking rack in the center of oven. Line a baking sheet with aluminum foil; spray with olive oil cooking spray.Toss sliced fennel and onion with 1 teaspoon of Mediterranean Spiced Sea Salt until coated.

2. Spread in an even layer on prepared baking sheet.

3. Bake for 10 minutes or until fennel begins to soften and caramelize.

4. Remove baking sheet from oven and arrange trout fillets on top. Sprinkle evenly with remaining 3 teaspoons of Mediterranean Sea Salt and panko breadcrumbs (2 tablespoons per butterflied fillet). Scatter halved tomatoes, sliced olives, and lemon slices around fish.Return to oven and bake for another 5 minutes, then switch your oven to high broil for an additional 3 to 5 minutes or until breadcrumbs are golden brown and fish is cooked through. Keep a close eye on it to ensure the breadcrumbs don't burn.

5. Remove from oven and cut fillets in half. Divide vegetables among serving plates and top with fish; serve immediately.


Nutrition Information:

Quickview
215k Calories
18g Protein
11g Total Fat
11g Carbs
13% Health Score
Limit These
Calories
215k
11%

Fat
11g
18%

  Saturated Fat
1g
11%

Carbohydrates
11g
4%

  Sugar
2g
3%

Cholesterol
46mg
16%

Sodium
2530mg
110%

Get Enough Of These
Protein
18g
36%

Vitamin B12
3µg
59%

Vitamin C
30mg
37%

Phosphorus
258mg
26%

Vitamin B3
5mg
25%

Vitamin B6
0.42mg
21%

Potassium
672mg
19%

Selenium
11µg
17%

Manganese
0.3mg
15%

Vitamin B1
0.17mg
12%

Fiber
2g
11%

Vitamin E
1mg
11%

Magnesium
40mg
10%

Calcium
96mg
10%

Vitamin B5
0.96mg
10%

Copper
0.18mg
9%

Iron
1mg
9%

Folate
33µg
8%

Vitamin B2
0.13mg
8%

Zinc
1mg
7%

Vitamin A
335IU
7%

Vitamin K
5µg
6%

covered percent of daily need
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Food Trivia

The Arabs invented caramel.

Food Joke

Four surgeons were taking a coffee break and were discussing their work. The first said, "I think accountants are the easiest to operate on. You open them up and everything inside is numbered." The second said, "I think librarians are the easiest to operate on. You open them up and everything inside is in alphabetical order." The third said, "I like to operate on electricians. You open them up and everything inside is color-coded." The fourth one said, "I like to operate on lawyers. They're heartless spineless, gutless, and their heads and their ass are interchangeable."

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