Baked Trout

209 Ratings

Makes: 6 servings

Total Cost: $$$$

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

Ingredients

2 pounds trout fillets (or other fish, cut into six pieces)
3 tablespoons lime juice (or about 2 limes)
1 tomato (medium, chopped)
1/2 onion (medium, chopped)
3 tablespoons cilantro (chopped)
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional* - used in analysis)

Directions

1. Preheat oven to 350 degrees.
2. Rinse fish and pat dry. Place in baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15 to 20 minutes or until fork-tender.

* Used in analysis

Notes

Learn more about:
- Limes
- Onions
- Tomatoes

Source:

National Heart, Lung and Blood Institute (NHLBI), Delicious Heart Healthy Latino Recipes/Platillos latinos sabrosos y saludables

Nutrition Information

Serving Size: 1 piece fish, 1/6 of recipe (204g)

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Nutrients	Amount
Total Calories	153
Total Fat	4 g
Saturated Fat	1 g
Cholesterol	69 mg
Sodium	135 mg
Carbohydrates	3 g
Dietary Fiber	1 g
Total Sugars	1 g
Added Sugars included	0 g
Protein	24 g
Vitamin D	N/A
Calcium	84 mg
Iron	1 mg
Potassium	643 mg

N/A - data is not available

Nutrients	Amount
Total Calories	153
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	3 g
Dietary Fiber	1 g
Total Sugars	1 g
Added Sugars included	0 g
Protein	24 g
Minerals
Calcium	84 mg
Potassium	643 mg
Sodium	135 mg
Copper	148 mcg
Iron	1 mg
Magnesium	41 mg
Phosphorus	325 mg
Selenium	15 mcg
Zinc	1 mg
Vitamins
Vitamin A	39 mcg RAE
Vitamin B6	0.5 mg
Vitamin B12	5.2 mcg
Vitamin C	14 mg
Folate	22 mcg DFE
Thiamin	0.2 mg
Riboflavin	0.1 mg
Niacin	6 mg