Mediterranean-Inspired Trout Fillets
Mediterranean-Inspired Trout Fillets pair flaky, delicate fish with briny olives, capers, and anchovies, brightened by tomatoes and parsley. A touch of white wine ties everything together, creating a balanced sauce that’s vibrant and savory with gentle sweetness from sautéed onions and bell pepper. Ideal for a weeknight dinner or a relaxed gathering, especially when served alongside tender steamed potatoes.
- Prep20 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Mediterranean-Inspired Trout Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 34 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 81
- Metabolic
- 57
- Digestive
- 58
- Inflammatory
- 44
- Performance
- 59
- General Wellness
- 1
Put the potatoes in a medium pot and add enough lightly salted water to cover. Bring to a boil and cook until fork-tender, about 8 minutes. Drain, cover, and set aside.
- 2
While the potatoes cook, heat the extra virgin olive oil in a large skillet over medium-high. Rinse the trout fillets and pat them dry. Season the trout with the dried Italian seasoning and salt and pepper. Gently add the trout to the hot oil and pan-fry without moving the fillets for 10 minutes.
- 3
Carefully flip the fillets. Arrange the bell pepper and onions on top of the trout and cook for 5 minutes. Then add the anchovies, olives, tomatoes, capers, and parsley on top of the fillets. Pour in the white wine and simmer for another 5 minutes. Serve the trout and vegetables over a bed of steamed potatoes.
- Calories 508.67 kcal High 25%
- Protein 11.25 g Good Source 23%
- Carbohydrate 97.56 g 35%
- Total Fat 9.18 g Moderate 12%
- Saturated Fat 1.38 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 3.56 mg Low Source 1%
- Sodium 2571.7 mg High 112%
- Dietary Fiber 12.74 g Good Source 46%
- Total Sugars 13.77 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 332.49 mg Good Source 26%
- Iron 4.82 mg Good Source 27%
- Potassium 2266.63 mg Good Source 48%
- Vitamin A 341.68 mcg Good Source 38%
- Vitamin C 47.86 mg Good Source 53%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Tomatoes 🍅
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Mediterranean Inspired Trout Fillets is made with 14 ingredients and serves 4. It takes about 45 mins and is rated medium. Key ingredients include Anchovy, Black Pepper, Capers, and Diced Potatoes. Each serving provides about 508.67 kcal, and is a good source of protein.
Recipe Questions
- What is Mediterranean-Inspired Trout Fillets made of?
- The main ingredients are Anchovy, Black Pepper, Capers, Diced Potatoes, Diced Tomatoes. The full list of 14 is above.
- How long does it take to make Mediterranean-Inspired Trout Fillets?
- About 45 mins in total: 20 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 508.67 kcal. The full nutrition breakdown is above.
- Is Mediterranean-Inspired Trout Fillets easy to make?
- This recipe is rated medium, with 14 ingredients and 3 steps.
- Is Mediterranean-Inspired Trout Fillets healthy?
- Mediterranean-Inspired Trout Fillets has an easyChef Pro health score of 57/100. Per serving, it provides 508.67 calories and 11.25 g of protein, or 23% of the Daily Value. It is a good source of dietary fiber, calcium, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 2571.7 mg (112% of the Daily Value) and saturated fat at 1.38 g (7% of the Daily Value). It contains Fish, Tomatoes, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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