What’s For Dinner? Baked Trout, Vegetable Medley, and an Apple

Trout are one of the cold-water fatty fishes loaded with the omega-3 fatty acids that are so good for our hearts and brains. Paleolithic man ate much more omega-3 and much less omega-6 fatty acids than modern man. Eating cold-water fatty fish is a great way to get back to that ancestral balance. This recipe serves two.

paleo diet, low-carb, Steve Parker MD

This hunter-gatherer snagged himself a brown trout


  • trout, fresh filets, 16 oz (450 g)
  • broccoli, raw, fresh, 4.5 oz (130 g), bite-size chunks
  • cauliflower, raw, fresh 4.5 oz (130 g), bite-size chunks
  • carrots, raw, fresh, 4.5 0z (130 g), bite-size chunks
  • olive oil, extra virgin, 7 tbsp (100 ml)
  • garlic, raw, 4 cloves (12 g), thinly sliced or finely diced
  • parsley, raw, 1.5 tbsp (6 g), chopped
  • basil, fresh, 4 leaves (1.5 g), chopped
  • lemon juice, 3/4 fl oz (22 ml)
  • salt, 1/2 tsp (2.5 ml)
  • black pepper, 1 tsp (5 ml)
  • commercial low-sodium vegetable seasoning of your choice
  • apples (2), fresh, medium size, (2.75-inch or 7-cm diameter)


First, make a marinade. In a glass or plastic bowl, mix 5 tbsp (75 ml) of the olive oil, 3 of the diced garlic cloves (9 g), parsley, salt, pepper, lemon juice, and basil.

Place the trout in a medium sized (8 or 9-inch or 20–23 cm diameter) glass baking dish, then cover with the marinade. Let sit in the refrigerator for 1–2 hours, turning occasionally. Preheat oven to 375°F (190°C). Pull the fish dish out of the refrigerator once you start the preheat process. Cover the glass dish with aluminum foil, then bake in oven for 20–40 minutes. This is a judgment all. When done, it should flake apart readily with a fork. This cooking method works well for trout salmon, cod, tilapia, and perhaps others. Consider squeezing fresh lemon juice on the cooked fish for extra zing.

paleo diet, Steve Parker MD, low-carb, vegetables

We buy this vegetable medley by the bag at Sam’s Club

Start on the vegetables about ten minutes after the fish go in the oven. Put the broccoli, cauliflower, and carrots in a microwave-safe dish, add about four fl oz (120 ml) of water, and microwave (covered) on high for four minutes. If you don’t have a cover, just use a water-moistened paper towel. While they cook, heat 2 tbsp (30 ml) of the olive oil in a medium-sized pan over medium heat (with one clove of diced garlic) for a couple minutes to release the garlic flavor. Drain the water off the microwaved vegetables, then sauté them in the olive oil pan for a couple minutes, stirring frequently. Add your commercial vegetable seasoning when you start sautéing or at any point thereafter, even at the table.

Enjoy the apple for desert.

Servings: 2

Nutritional Analysis Per Serving:

  • 59% fat
  • 16% carbohydrate
  • 25% protein
  • 840 calories
  • 36 g carbohydrate
  • 9 g fiber
  • 27 g digestible carbohydrate
  • 790 mg sodium (plus your vegetable seasoning amount)
  • 1,620 mg potassium
  • Prominent features: rich in protein, A, B6, B12, C, E, iron, manganese, niacin, pantothenic acid, phosphorus, riboflavin, selenium, thiamine, and zinc 

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