Herbes de Provence Trout with Olive Oil Sauteed Red Potatoes

Herbes de Provence Trout with Olive Oil Sautéed Red Potatoes | This Runner's Recipes

Herbes de Provence trout with olive oil sautéed red potatoes is a flavorful gluten free and vegetarian meal that is full of healthy fats and can be prepared in under 30 minutes! 

One of the most advantageous nutritional changes I have made was to add more fat, especially omega-3 fatty acids, to my diet.

Herbes de Provence Trout with Olive Oil Sautéed Red Potatoes | This Runner's Recipes

I grew up in the nineties and 2000s, which means my elementary and high school health education demonized fats. Don’t eat foods with more than 30% of the calories from fat. Always choose low-fat or, the even more virtuous option, non-fat foods. Foods with fat will make you fat.

I recall still with horror when a close friend went on Weight Watchers in high school and casually mentioned how a Krispy Kreme donut cost you less points than a filet of salmon. (Weight Watchers, as far as I know, has improved since then, so I’m not bashing Weight Watchers).

Even only a few years ago in college, my friends and I would nibble on skimpy salads with fat-free bottled dressing, prepackaged granola bars, and low-fat frozen yogurt, because none of us wanted to get fat. The idea of adding olive oil, avocado, and some seeds to our salads defied our common sense about food. After all, wasn’t it bad to pile that stuff onto our salads? Never mind the disgusting levels of sugars and preservatives we were consuming.

Yes, certain fats will make you fat when you eat them in excess, and it can be rather easy to eat those bad fats in excess. By now, we all know how pernicious trans-fatty acids are to our arteries and waistlines. When your fat is just a few molecules short from being plastic (*cough* Crisco *cough*), it will not benefit your health.

But a little bit of natural butter? A handful of almonds? Chia seeds? Salmon? Those will not make you fat. In fact, they’ll probably help you maintain a healthy weight by increasing the sense of satiety from your meals, controlling sugar cravings, and regulating your blood sugar and hormonal levels.

Just like carbohydrates, there are a variety of fats, and some of these fats are beneficial for your healthy and necessary for basic human functions. Women especially need to consume a sufficient amount of healthy fats such as mono- and polyunsaturated fat, because otherwise our bodies decide that we don’t need a period. (Even though missing periods sounds awesome because periods suck, please read this post on female athlete triad to understand why amenorrhea is bad for our health and our running.) Healthy fats also keep our heart healthy our hair shiny, our nails strong, and our bodies recovering well from the hard efforts of running.

So, if you aren’t already incorporating avocados, nuts, seeds, fish, low-fat or full-fat dairy, and meats into your diet, now is the time to start! You can begin with this delicious, simple, and healthy herbes de Provence trout and olive oil sautéed red potatoes.

Herbes de Provence Trout with Olive Oil Sautéed Red Potatoes | This Runner's Recipes

This meal is full of healthy fats, especially omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat that are essential for our bodies. These fats help our bodies make the hormones that promote good cardiovascular health, reduce inflammation, and prevent osteoporosis. The trout provides more than your daily need of omega-3s and the olive oil offers monounsaturated fatty acids.

Why choose red potatoes? They are starchy enough to cook like white potatoes: crispy on the outside, soft on the inside. However, they provide more iron, vitamin C (which helps you absorb that iron), zinc, potassium, fiber, and antioxidants than found in white potatoes.

I selected trout for this recipe because (a) trout is currently in season and (b) like their superfood cousins salmon, trout boast a strong nutritional profile. If trout are not fresh in your area or you prefer another fish, please do substitute! This recipe will work well for many other types of fish, especially salmon—just monitor it while it is in the oven, as cooking times may vary.

Herbes de Provence sound fancy, but in reality it’s a simple mix of herbs commonly used in French/Provenḉal cooking. You can purchase it in the spice aisle of any grocery store or, if you prefer fresh herbs, make your own. I used dried herbs de Provence merely because that is what I had in my pantry. If you wish to make your own, Martha Stewart has a simple recipe; all you need is savory, thyme, oregano, rosemary, marjoram, and lavender.

Herbes de Provence Fish with Olive Oil Sautéed Red Potatoes

Laura Norris
Total Time 30 minutes
Servings 2


  • 1 whole trout filleted and deboned
  • Salt to taste
  • Ground black pepper to taste
  • 1 heaping teaspoon herbes de Provence
  • 3 large red potatoes
  • 1 tablespoon olive oil


  • Preheat your oven to 400 degree Fahrenheit.
  • While the oven is preheating, chop the red potatoes into small, even pieces.
  • Line a roasting pan with foil or parchment paper and place the trout on it, skin side down. Season with salt, pepper, and herbes de Provence. Bake for 12-15 minutes, or until the flesh is flaky.
  • Meanwhile, heat the olive oil in a skillet over medium-high heat on the stove and add the potatoes. Season with salt and pepper to taste.
  • Let the potatoes cook without stirring for 5 minutes, and then gently stir once and cook until tender.
  • Serve and enjoy!
One final note: a simple side salad made of your choice of greens and the creamy avocado dressing I shared in last week’s recipe is a phenomenal side to round out these meal, both in terms of flavor and nutrition. 

Also, I apologize for the sparseness of photos; does anyone else get obscenely hungry after workout #2 of the day? Because I do, and I must confess I rushed these photos so Ryan and I wouldn’t eat a cold dinner!

I’ll be linking up with Tina at Fuel Your Future for Meatless Monday, so be sure to check that out!

[Tweet “Herbes de Provence trout with olive oil sauteed red potatoes is gluten free, vegetarian, and ready in 30 min! @thisrunrecipes #meatless #eattorun”]

Questions of the Day:
What’s your favorite type of fish?
What was the diet change you made that benefitted you the most?

recipe image
Recipe Name
Herbes de Provence Trout with Olive Oil Sauteed Red Potatoes
Published On
Total Time

Sign Up for My Newsletter for More Running Tips

* indicates required

Share this post

14 Responses

  1. I love trout, especially smoked trout. I am from GA after all! Last night we had salmon, and Alex also had half an avocado, talk about your healthy fats, lol. I love everything about Herbs de Provence except for the lavender, unfortunately. Which is kind of the main scent note. Le sigh.

    1. Smoked trout is amazing. I’m surprisingly a fan of the lavender in Herbes de Provence, but it’s too much on some really hearty and savory dishes like beef.

    1. It sounds like great minds think alike on meals! I’ll probably be making salmon a ton once it gets in season (cheaper and more available) around here – it’s such a good fish!

  2. I’m allergic to shellfish so unfortunately my seafood palate is quite limited. Although I do love a good piece of tuna or swordfish. I’m always hesitant to eat salmon and I have no idea why. I also have no reason to feel this way. Haha. I have Crohn’s disease so my eating habits are quite picky, and I have ended up removing a lot of food groups in order to ease my GI distress. But removing dairy from my diet was the biggest change – way less bloating and discomfort! Hope you have a fabulous Friday : )

    1. Ahi tuna is one of my favorite types of fish! I’m sorry to hear about your Crohn’s, but I’m glad removing dairy made such a difference for you! Hope you have a fantastic Friday!

  3. Oooooh what a delicious sounding recipe! It looks amazing too Laura! Great job! Hope you will join us again next week, meatless monday needs to be part of your every monday 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating