Trout with Herbs and Feta Cheese

Trout with Herbs and Feta Cheese

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


5 stars 5 stars 5 stars 5 stars 5 stars (1 rating made) Rate
Serves: 4 person(s) Change

Preparation Time: 10 mins
Cooking Time: 5 mins

Heart-Friendly Recipe Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe


  • 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: Standard directions Microwave directions

See 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.

Thanks to National Fisheries Institute

Nutritional Info (per serving)

CALORIES 232 cals
Kilojoules 970 kJ
Fat 13.2 g
Saturated Fat 2.7 g
Cholesterol 68 mg
Sodium 216 mg
Carbohydrates 1.8 g
Fiber 0.6 g
Total Sugars 1.1 g
Protein 25.7 g
Calcium 78.0 mg
Note: A dash indicates no data is available.