Rainbow Trout Recipe

This is a super simple recipe and it tastes absolutely fantastic. It packs 40 grams of protein per serving.Serves one


  • 4 ounces of rainbow trout

  • 1/4 cup onions

  • Dash pepper

  • 1 tbsp parmesan-dried

  • ½ cup brown rice

  • 7 oz broccoli florets

  • ½ cup corn

  • 1 clove garlic- divide into individual parts

  • 1 cube vegetable base

  • 1 ½ cup cold water


Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil.

Place trout on a cooking tray and put into oven for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer. Cover for 5-8 minutes. Lightly heat corn. Serve trout, broccoli, corn and rice hot.

Nutritional Information

510 calories
40 grams of protein
72 grams of carbohydrates
11 grams of fat

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.