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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.
Maria Koutsogiannia
Maria is the creator of FoodByMaria and your go-to Greek food expert for cozy, flavor-packed recipes. Inspired by her Mediterranean roots, she brings traditional Greek flavors, feel-good ingredients, and a whole lot of joy to everyday cooking.
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
- 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.
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
How to Store Leftovers
Store leftovers in an airtight container for up to 4 days.
Common Questions
Trout and salmon can be used interchangeably in recipes because they are very similar, but trout typically has more of a mild taste.
If you aren’t a fan of olives then you can replace olives with roasted red peppers, capers, artichokes, or sun-dried tomatoes.
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Ingredients
- 2 tbsp olive oil
- 4 garlic cloves, sliced thin
- ½ red onion, finely chopped
- 1 red pepper, finely chopped
- 1 orange pepper, finely chopped
- ¼ cup black olives
- ¼ cup green olives
- ¼ cup capers
- 1 tbsp chicken bouillon paste
- juice of half a lemon
- 1 tsp salt
- ½ tsp pepper
- 2 cups water
- ¾ cup basmati rice
- 14-15 oz can lentils, drained and rinsed
- 4 trout filets
- salt and pepper
Toppings
Instructions
Start Cooking- 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.
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.
15 people are discussing this recipe. Join in
I made it once with salmon, now I am making it with chick3n for dinner tonjght.
Please let me know how it went with Chicken with a start review. You’re the best.
Looking forward to trying this. For Lentils do I have to cook them before mixing it in or leave it to cook with everything else?
cooked! or from a can!
I saw this recipe in your Instagram video and it looks delicious! I would love to make this soon. I have a bunch of brown basmati rice in my pantry and I know that it usually takes longer to cook than white rice. Do you have any tips for using brown instead of white for this recipe? Or would it be best to stick to white rice? Thanks!
I didn’t test this one with brown rice, but I would a bit more time and a bit more liquid! I would start with following my recipe and then seeing how the rice is doing and add half – 1 cup of water or stock as needed! Does that make sense?
Yes, thanks so much!
This dish will be worked into the ‘repeats’! Such a well balanced mix of flavors and textures. This dish isn’t over complicated at all. I used salmon but I’m definitely going to go for trout next time.
My one year old loved this dish as well! He’s a kid who won’t eat anything bland or boring lol
haha sounds like you got yourself a little foodie on your hands! love to hear it. Thanks so much for the support hun!
Made your recipe for trout and rice!
Delicious…. But… I used the amounts for a serving for 8 and I could of fed 25 😁 not the trout just the lentils and rice🤷♀️
I think your family might eat less than me because 4 of us devoured this! haha
Another wholesome “Sunday” baked dinner! Love these, they are so delicious and comforting
THANKS so much, Karson!!!
Love love love this recipe! So much flavor & it was so easy to just throw everything in the dish and bake. So less mess! Will definitely be making this again.
Thank you so much for th elove hunnie!!!