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Baked Trout with Cauliflower Rice

average rating is 3 out of 5, based on 150 votes

This Baked Trout with Cauliflower Rice meal is not only flavorful and satisfying but also packed with essential nutrients. The tender, baked trout fillets are seasoned with a blend of herbs and spices, while the cauliflower rice provides a healthy and low-carb alternative to traditional rice.

Enjoy this delightful dish that will keep you on track with your weight loss journey and leave your taste buds wanting more!

Serving Tip

Drizzle any remaining juices from the baking tray over the fish for added flavor. Garnish with a sprinkle of chopped fresh parsley and a lemon wedge on the side, which can be squeezed over the fish for extra zing. For a pop of color, add steamed or sautéed green vegetables like asparagus, green beans, or spinach to complete the presentation. Enjoy your beautifully plated and delicious low-carb, high-protein meal!



Prep Time

20 Minutes

Total Time

40 Minutes






Low-carb high-protein gluten-free vegan vegetarian paleo keto dairy-free nut-free sugar-free organic quick and easy comfort food healthy clean eating budget-friendly family-friendly meal prep. Fish Cauliflower rice Main-Meal Main Meal Egg-free


  • 3-4 trout fillets, about 6 ounces each

  • 1 large head of cauliflower, cut into florets

  • 2 tablespoons olive oil, divided

  • 1 lemon, zested and juiced

  • 2 cloves garlic, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon paprika

  • Salt and pepper, to taste

  • 1/4 cup chopped fresh parsley, for garnish


  1. Preheat your oven to 375°F (190°C). Line a large baking sheet with parchment paper or aluminum foil.

  2. Prepare the trout fillets: In a small bowl, mix together the lemon zest, minced garlic, dried thyme, paprika, salt, and pepper. Rub the mixture evenly onto both sides of each trout fillet. Place the fillets on the prepared baking sheet, skin-side down. Drizzle with 1 tablespoon of olive oil and half of the lemon juice. Set aside.

  3. Bake the trout fillets in the preheated oven for 12-15 minutes, or until they are cooked through and flake easily with a fork. The internal temperature should reach 145°F (63°C).

  4. While the trout is baking, prepare the cauliflower rice: Place the cauliflower florets in a food processor and pulse until they reach a rice-like consistency. You might need to do this in batches to avoid overcrowding the food processor.

  5. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the cauliflower rice to the skillet and cook for about 5-7 minutes, stirring occasionally, until the cauliflower rice is tender and slightly golden. Season with salt and pepper to taste, and stir in the remaining lemon juice.

  6. To serve, divide the cauliflower rice among four plates, top with a baked trout fillet, and garnish with chopped fresh parsley. Enjoy your low-carb, high-protein meal!


average rating is 3 out of 5, based on 150 votes, recipe ratings

98% would recommend

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