Baked Trout
Tangy lime, sweet tomatoes, and savory onions make this trout colorful and tasty.
- Yield
- 6 servings
- Serving size
- 1 piece fish, 1/6 of recipe (204g)
- Rating
- 4.00 of 5 (212 ratings)
Food groups
- Protein Foods: 3 1/2 ounces
- Vegetables: 1/4 cups
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
- Wash hands with soap and water.
- Preheat oven to 350 °F. Pat fish dry and place in baking dish.
- In a separate dish, mix remaining ingredients together and pour over fish.
- Bake for 15 to 20 minutes or until fork-tender.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 191.74 |
| Total Fat | 8.24 g |
| Saturated Fat | 1.82 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 | 74.09 mg |
| Carbohydrates | 2.6 g |
| Dietary Fiber | 0.4 g |
| Total Sugars | 1.1 g |
| Added Sugars included | 0 g |
| Protein | 25.55 g |
| Calcium | 39 mg |
| Potassium | 546 mg |
| Sodium | 165.79 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 36 mg |
| Phosphorus | 296 mg |
| Selenium | 30 mg |
| Zinc | 1 mg |
| 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 |
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Source
Recipe by: Delicious Heart-Healthy Latino Recipes/ Platillos Latinos Sabrosos y Saludables — US Department of Health and Human Services — National Heart, Lung, and Blood Institute
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-trout. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.