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Baked Trout

Baked Trout

212 Ratings
212 Ratings
Recipe Image
Baked Trout
Makes: 6 servings
Total Cost: $$$$

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
  • red pepper (1/4 teaspoon, optional)

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 151
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 69 mg
Sodium 135 mg
Carbohydrates 2 g
Dietary Fiber 0 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 24 g
Vitamin D N/A
Calcium 84 mg
Iron 1 mg
Potassium 634 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 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

Nutrients will display if the data is available

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

MyPlate Food Groups

Vegetables 1/4 cups
Protein Foods 4 ounces

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