Loading…
‹ Back
dinner
Baked Trout with Green Beans
PostpartumAmericanEasyServes 245 min
Mild trout fillets baked with a side of seasoned green beans and a side of brown rice.
Trout is a wonderful, mild, low-mercury fish that is rich in omega-3 DHA, a crucial fat that passes into breast milk to fuel the baby's rapid brain growth and vision development. Paired with whole grain brown rice and fiber-rich green beans, this meal offers the mother a steady source of energy and high-quality protein to support tissue healing and healthy, sustained milk production.
View Nutrition Facts
One serving≈610 kcal · 42 g protein
Calories610 kcal
Protein42 g
Carbs51 g · 6.1g sugar
Fat27 g · 4.7g sat
Fiber6.8 g
Sodium683 mg
Folate85 mcg DFE
Iron5 mg
Calcium146 mg
Choline153 mg
Iodine71 mcg
Vitamin D264 IU
Vitamin B127.2 mcg
DHA + EPA1,500 mg
Zinc2.6 mg
from its ingredients
Ingredients
12 oz trout fillets
3 cups green beans, trimmed
½ cup dry brown rice
2 tbsp olive oil, divided
1 lemon, sliced
1 tbsp fresh dill, chopped
1 tsp garlic powder
½ tsp salt
½ tsp black pepper
Method
- 1Preheat oven to 400°F (200°C). Cook the brown rice according to package instructions.
- 2On a baking sheet, toss the trimmed green beans with 1 tablespoon of olive oil, garlic powder, and half of the salt and black pepper. Push the beans to one side of the pan.
- 3Place the trout fillets on the empty side of the baking sheet. Drizzle with the remaining olive oil and season with the rest of the salt and pepper.
- 4Top the trout with fresh dill and lemon slices.
- 5Bake for 12-15 minutes, or until the trout is opaque and flakes easily with a fork, and the green beans are tender.
- 6Serve the baked trout and green beans alongside the cooked brown rice.
Plan and shop this meal
Tell us where you are in your journey and we’ll match meals like this to your days — free.
Start free