Brook Trout Grilled with Wild Rice Recipe

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Brook Trout Grilled with Wild Rice
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  1. Heat oil in a medium saucepan over medium-high heat. Add 1/4 cup leek, mushrooms, and garlic; sauté 3 minutes. Add water, rice, 1/8 teaspoon salt, and 1/8 teaspoon pepper; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is tender. Drain rice, reserving 1 cup cooking liquid; set rice aside. Return cooking liquid to pan. Bring to a boil, and cook 8 minutes or until reduced to 1/2 cup. Remove from heat; set broth aside, and keep warm.
  2. Place 1 thyme sprig in the center of each of 4 (10-inch) squares of aluminum foil. Place 1 fish on top of each thyme sprig. Sprinkle remaining salt and pepper over inside cavities of fish. Stuff 1/2 cup rice mixture into cavity of each fish. Wrap fish in foil, twisting ends to seal.
  3. Prepare grill.
  4. Place foil-wrapped fish on grill rack; grill 10 minutes on each side or until fish flakes easily when tested with a fork. Unwrap fish; remove and discard skin. Set fish aside, and keep warm.
  5. Melt butter in a small saucepan over medium-high heat. Add remaining leek, and sauté 2 minutes or until tender. Divide leek evenly among 4 individual plates, and top with fish. Drizzle 2 tablespoons broth over each fish, and sprinkle with parsley. Garnish with thyme sprigs, if desired.
  6. Carbo rating: 22
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 225.58 Kcal (944 kJ)
Calories from fat 77.78 Kcal
% Daily Value*
Total Fat 8.64g 13%
Cholesterol 25.98mg 9%
Sodium 173.29mg 7%
Potassium 195.6mg 4%
Total Carbs 26.67g 9%
Sugars 2.32g 9%
Dietary Fiber 1.48g 6%
Protein 10.18g 20%
Vitamin C 8.4mg 14%
Iron 2.2mg 12%
Calcium 83.9mg 8%
Amount Per 100 g
Calories 61.01 Kcal (255 kJ)
Calories from fat 21.04 Kcal
% Daily Value*
Total Fat 2.34g 13%
Cholesterol 7.03mg 9%
Sodium 46.87mg 7%
Potassium 52.9mg 4%
Total Carbs 7.21g 9%
Sugars 0.63g 9%
Dietary Fiber 0.4g 6%
Protein 2.75g 20%
Vitamin C 2.3mg 14%
Iron 0.6mg 12%
Calcium 22.7mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.9
  • 6

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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