Lemony Trout with 
Quinoa-Bean Salad

This meal gives you 12 grams of fiber per serving and the trout is a source of omega-3 fatty acids, which help nerve cells in the brain communicate better.

Trout is a super-rich source of omega-3 fatty acids, which help nerve cells in the brain communicate better and may keep the arteries that service the brain clear. Plus, this meal gives you a whopping 12 grams of satiating, gut-friendly fiber per serving—about 40 percent of your daily recommended value—thanks in part to black beans, which are also super-rich in folate, a nutrient critical for general brain-cell function.


  • 2 tbsp olive oil, divided
  • 2 garlic cloves, minced
  • 1 tsp seasoning salt, such as Old Bay
  • 1 can (15-oz) low-sodium black beans, rinsed and drained
  • 1 cup quinoa, cooked according to
  • the package instructions
  • 2 lemons, zested and
  • juiced, divided
  • 1/2 cup chopped cilantro
  • 4 trout fillets (4 oz each)
  • 1/4 cup capers, drained
  • 1/4 tsp freshly ground
  • black pepper
  • 1/4 cup chopped almonds


  1. Heat oven to 400°.
  2. In a large skillet over medium heat, warm 1 tbsp olive oil; add garlic and seasoning salt and cook until garlic starts to brown, 2–3 minutes. Stir in beans and quinoa; cook 1 minute. Remove from heat and stir in half the lemon zest and half the juice, plus cilantro.
  3. On a baking sheet covered with aluminum foil, place trout skin-side down and sprinkle each filet with remaining lemon zest and juice, remaining 1 tbsp olive oil, capers, and black pepper. Bake until fish is cooked through and flakes when pressed with a fork, 15–20 minutes. Top fish with almonds and serve with beans and quinoa.

See also Saffron Quinoa With Apricots + Almonds

Nutrition Information

  • Serving Size: 4
  • Calories: 29
  • Carbohydrate Content: 49 g
  • Fat Content: 21 g
  • Fiber Content: 12 g
  • Protein Content: 38 g
  • Saturated Fat Content: 3 g