Diabetes Forecast

By the Plate: Grilled Lemon-Herb Trout With Broccoli and Brown Rice

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Grilled Trout With Fresh Herbs and Lemon Slices

    Makes: 4 servings
    Serving Size: 1 trout
    Calories 242
    Fat 12 g
    Saturated Fat 2 g
    Trans Fat 0 g
    Carbohydrate 5 g
    Fiber 2 g
    Sugars 1 g
    Cholesterol 78 mg
    Sodium 307 mg
    Potassium 570 mg
    Protein 29 g
    Phosphorus 340 mg
    Choices: Carbohydrate 0.5, Lean Protein 4, Fat 1

    Grilled Trout With Fresh Herbs and Lemon Slices

    • Makes: 4 servings
    • Serving Size: 1 trout
    • Preparation Time: 12 minutes
    • Cooking Time: 8 minutes


    2 Tbsp. fresh mint, finely chopped
    2 Tbsp. fresh rosemary, finely chopped
    2 lemons
    4 whole trout (about 7 oz.), cleaned, gutted, and heads removed (the fishmonger can do this for you)
    1 Tbsp. extra virgin olive oil
    1/2 tsp. kosher salt
    1/4 tsp. black pepper


    1. Preheat the grill to medium and oil the grates to prevent the fish from sticking. (Alternatively, bake the trout at 400 F for about 25 minutes.) In a small bowl, combine the chopped herbs, the zest of 1 1/2 lemons, and the juice of one lemon. Cut the other lemon into thin slices.
    2. Start the rice and broccoli now, if you are serving them.
    3. Lay the trout on a cutting board, skin-side up, and brush the skin with olive oil to coat it. Flip the fish and rub the lemon-herb mixture over the flesh of the trout. Season the trout with the salt and pepper, and lay the lemon slices on top of one half of each trout. Close the trout around the herbs and lemon slices, and transfer the fish to the grill.
    4. Grill the fish with the lid closed, without flipping, for 8 minutes, or until the flesh is opaque and flaky. Using a spatula, carefully transfer the trout to a plate to serve. Garnish the plate with a few fresh mint leaves and sprigs of rosemary, if desired.

    Slow Cooker Directions: Place each piece of fish on an individual piece of foil, then add the spices and lemon. Close the trout around the herbs and lemon slices, and fold the foil into a packet to completely surround the fish. Place the packets in the slow cooker and cook on low for 8–10 hours or on high for 4–5 hours. (Cooking times may vary: Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

    Do Ahead or Delegate: Zest and juice the lemons.

    Flavor Booster: Season the fish with freshly ground black pepper or lemon-pepper seasoning at the table.

    Tip: Trout has similar health benefits to those of salmon. It is rich in omega-3s, which help to reduce inflammation, decreasing your risk for heart disease, and may also help to decrease sore muscles after exercising.

    Additional Foods in This Meal

    Brown Rice

    2/3 cup cooked brown rice, cooked to package directions

    • Per Serving
    • Calories: 145
    • Carbohydrate: 30g
    • Choices: Starch 2

    Grilled Broccoli (2 Servings)

    • Per Serving
    • Calories: 130
    • Carbohydrate: 12g
    • Choices: Nonstarchy Vegetable 2, Fat 1.5

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