Sheet Pan Trout with Roasted Tomatoes

PostpartumMediterranean-AmericanEasyServes 225 min

Rainbow trout fillets baked on a single pan with cherry tomatoes.

Trout is a gentle, flavorful, and low-mercury fish that delivers a powerful boost of omega-3 DHA, which passes directly into breast milk to support the baby's rapidly growing brain and vision. Paired with antioxidant-rich bursting tomatoes and a hearty whole grain, this meal provides the steady, reliable energy and high-quality protein a mother needs to support ongoing physical recovery and round-the-clock feeding demands.

View Nutrition Facts

One serving≈580 kcal · 43 g protein

Calories580 kcal

Protein43 g

Carbs39 g · 5.9g sugar

Fat28 g · 4.7g sat

Fiber5.9 g

Sodium1,265 mg

Folate132 mcg DFE

Iron5.4 mg

Calcium132 mg

Choline154 mg

Iodine138 mcg

Vitamin D264 IU

Vitamin B127.2 mcg

DHA + EPA1,500 mg

Zinc2.9 mg

from its ingredients

Ingredients

12 oz trout fillets
2 cups cherry tomatoes
2 cloves garlic, minced
1 lemon (half juiced, half sliced)
½ cup dry quinoa
2 tbsp olive oil
1 tbsp balsamic vinegar
2 tbsp chopped parsley
1 tsp salt
½ tsp black pepper

Method

1Preheat your oven to 400°F (200°C) and line a sheet pan with parchment paper. Cook the quinoa in a small pot with 1 cup of water according to package directions.
2On the prepared sheet pan, toss the cherry tomatoes with 1 tablespoon of olive oil, minced garlic, balsamic vinegar, and half of the salt and pepper. Push the tomatoes to the edges of the pan.
3Place the trout fillets in the center of the pan. Drizzle with the remaining olive oil, a squeeze of lemon juice, and the remaining salt and pepper. Lay lemon slices on top of the fish.
4Bake for 12 to 15 minutes, or until the trout is opaque and flakes easily with a fork, and the tomatoes are bursting and tender.
5Serve the trout and roasted tomatoes over the warm quinoa, spooning any pan juices over the top. Garnish with chopped parsley.

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