Fish and Shellfish: Fish Dishes: Trout with Herbs and Feta Cheese

What to do with that fresh catch? Try this microwaveable Mediterranean twist to trout!

Author: National Fisheries Institute
Date: March 11, 2008

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 5 mins

Ingredients:

4 trout fillets (about 4 oz each)
4 pinches lemon herb seasoning
4 tsp olive oil
8 slices Roma tomatoes
4 (1 to 2-inch) sprigs fresh oregano
1/4 cup crumbled reduced-fat feta cheese

Directions:

See microwave directions.

Microwave Directions:

For each fillet, place in a microwave-safe dish. Sprinkle with lemon-herb seasoning and drizzle with oil. Cover dish with plastic wrap, turning back one corner to vent. Microwave on high for 1 1/2 minutes.

Uncover; arrange 2 tomato slices and a sprig of basil and oregano on fillet. Sprinkle with one tablespoon cheese. Cover and vent.

Microwave on high for 1 to 1 1/2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining fillets.

Variations:

If desired, salmon, catfish, cod, pollock, or orange roughy work nicely as a substitute for trout.

Serving suggestions are not included in the nutritional analysis.