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Feta, Herb & Pomegranate Trout

The colours, ingredients and flavours say it all. I love this fish dish!!

The combination of the creamy feta, fresh herbaceous greens and sweet pockets of pomegranate kernels together with the addition of salty capers makes this trout dish sensational.

Not only is this dish super quick to make and totally yum, but it has so many health benefits.

Trout is a fish that is high in omega-3 fatty acids and has a very similar flavour to salmon – but its more affordable. Omega-3 fatty acids help in reducing the unhealthy (or LDL) cholesterol in the body. They are essential fatty acids which maintain brain health and optimize neurological function. They are potent anti-inflammatories because they ‘switch off’, or down-regulate, the master anti-inflammatory regulator in our body, known as NfKb.

It’s hard to believe that such a small caper has such powerful nutritional properties. Capers have one of the highest concentrations of the bioactive ingredient quercetin, which help to ‘switch on’, or up-regulate, our master anti-oxidant conductor, known as Nrf2.

Pomegranates contain a high amount of polyphenolic compounds which have strong anti-oxidant powers and have been shown to benefit cardiovascular health among other things.


(serves 2-3)

400g trout
2½ roundels feta cheese (250g)
1 tablespoon olive oil
2 tablespoons small capers
4 tablespoons pomegranate kernels (plus an extra one for garnish)
1 big handful fresh parsley (1 full cup)
1 big handful coriander (1 full cup)
1½ tablespoon pomegranate molasses/concentrate (you can also use raw honey)
1½ tablespoon lemon juice (½ small lemon)


1 Pre-heat the oven to 180oC.
2 Line the tray with tinfoil and place the piece of trout onto the foil.
3 Finely chop the herbs and crumble the feta and place into a large mixing bowl.
4 Into the mixing bowl add the capers, olive oil, pomegranate kernels, pomegranate concentrate (or honey) and lemon juice. Using your hands mix all the ingredients together.
5 Place the feta and herb mixture on top of the trout, making sure the whole fish is coated evenly.
6 Wrap the foil over the fish forming a parcel.
7 Place in the oven and bake for 10 minutes covered. Remove the fish from the oven, uncover it and place it back in the oven for a further 10 minutes.
8 Garnish the baked fish with pomegranate kernels.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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