Baked Trout
Tangy lime, sweet tomatoes, and savory onions make this trout colorful and tasty.
- 6 Servings
- $9.00 or more
Baked Trout
Tangy lime, sweet tomatoes, and savory onions make this trout colorful and tasty.
- 6 Servings
- $9.00 or more
Ingredients
- 2 pounds trout fillets, cut into six pieces
- 3 tablespoons lime juice
- 1 medium tomato, chopped
- 1/2 medium onion, chopped
- 3 tablespoons cilantro, chopped
- 1/2 teaspoon olive oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- red pepper
Steps
1
Wash hands with soap and water.
2
Preheat oven to 350 °F.
3
Pat fish dry and place in baking dish.
4
In a separate dish, mix remaining ingredients together and pour over fish.
5
Bake for 15 to 20 minutes or until fork-tender.
Ingredients
Serving Size: 1 piece fish, 1/6 of recipe (204g)
| Nutrients | Amount |
|---|---|
| Total Calories | 151 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 194 mg |
| Omega 3 - DHA | 489 mg |
| Cholesterol | 69 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 0 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 24 g |
| Minerals | |
| Calcium | 84 mg |
| Potassium | 634 mg |
| Sodium | 135 mg |
| Copper | 147 mcg |
| Iron | 1 mg |
| Magnesium | 40 mg |
| Phosphorus | 324 mg |
| Selenium | 15 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 33 mcg RAE |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 5.2 mg |
| Vitamin C | 9 mg |
| Folate | 20 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 6 mg |
Source:
- Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
- US Department of Health and Human Services
- National Heart, Lung, and Blood Institute