Garlic Butter Baked Trout

PregnancyAmericanEasyServes 260 min

Fully cooked low-mercury trout baked with garlic and herbs, alongside brown rice and steamed broccoli.

This meal is a powerhouse for the baby's brain and body development. Trout provides a safe, low-mercury source of DHA and choline, which are essential for building the baby's cognitive pathways and nervous system. Meanwhile, the broccoli delivers vital folate alongside vitamin C, which works beautifully to support the mother's immune system and help absorb iron, keeping maternal energy steady as blood volume expands.

View Nutrition Facts

One serving≈800 kcal · 50 g protein

Calories800 kcal

Protein50 g

Carbs79 g · 6.6g sugar

Fat33 g · 11.3g sat

Fiber11 g

Sodium868 mg

Folate237 mcg DFE

Iron6.2 mg

Calcium247 mg

Choline198 mg

Iodine71 mcg

Vitamin D273 IU

Vitamin B127.2 mcg

DHA + EPA1,500 mg

Zinc4 mg

from its ingredients

Ingredients

12 oz trout fillets
¾ cup brown rice
1 head broccoli, cut into small florets
2 tbsp butter, melted
2 cloves garlic, minced
1 whole lemon, halved
2 tbsp fresh parsley, finely chopped
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper

Method

1Cook the brown rice according to package directions until tender.
2Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.
3Toss the broccoli florets with olive oil, a pinch of salt, and a pinch of black pepper. Spread them evenly on one half of the prepared baking sheet.
4In a small bowl, mix the melted butter, minced garlic, chopped parsley, and the juice from half the lemon.
5Place the trout fillets on the empty half of the baking sheet. Pour the garlic butter mixture evenly over the fish and season with the remaining salt and black pepper.
6Bake for 12-15 minutes, or until the trout is fully cooked (opaque and flakes easily with a fork) and the broccoli is tender with slightly crispy edges.
7Serve the baked trout and roasted broccoli over the warm brown rice, with the remaining lemon half cut into wedges for squeezing over the top.

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