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


    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


    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.


    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.

Nutritional Information
(Per Serving)

Calories:232 cals
Kilojoules:970 kJ
Fat:13.2 g
Carbohydrates:1.8 g
Protein:25.7 g
Cholesterol:68.0 mg
Sodium:216 mg
Saturated Fat:2.7 g
Fiber:0.6 g
Calcium:78.0 mg
Total Sugars:1.1 g

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