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Baked Trout

Baked Trout on a white plate
Makes: 6 servings

Tangy lime, sweet tomatoes, and savory onions make this trout colorful and tasty.

Ingredients

  • 2 pounds trout fillets, cut into six pieces (or other fish)
  • 3 tablespoons lime juice (about 2-3 limes)
  • 1 medium tomato (chopped)
  • 1/2 medium onion (chopped)
  • 3 tablespoons cilantro (chopped)
  • 1/2 teaspoon olive oil (or cooking oil of choice)
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/2 cup fresh red pepper (chopped)

Directions

  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.

Notes

Learn more about:

Source:

Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables
US Department of Health and Human Services
National Heart, Lung, and Blood Institute

Nutrition Information

Serving Size: 1 piece fish, 1/6 of recipe (204g)
Nutrients Amount
Total Calories 192
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 74 mg
Sodium 166 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 26 g
Vitamin D 20 mcg
Calcium 39 mg
Iron 1 mg
Potassium 546 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 192
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 1 g
Cholesterol 74 mg
Carbohydrates 3 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 26 g
Minerals
Calcium 39 mg
Potassium 546 mg
Sodium 166 mg
Copper 0 mg
Iron 1 mg
Magnesium 36 mg
Phosphorus 296 mg
Selenium 30 mg
Zinc 1 mg
Vitamins
Vitamin A 112 mcg
Vitamin B6 0.4 mg
Vitamin B12 4.4 mcg
Vitamin C 10 mg
Vitamin D 20 mcg
Vitamin E 3 mg
Vitamin K 3 mcg
Folate 18 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 7 mg
Choline 85 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 1/2 ounces
Vegetables 1/4 cups
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