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Baked Trout
Preparation time: 10 min., Cooking time: 20 min.
  • 4 trout fillets, rinsed and dried (about 1-1/4 lbs. total)
  • 2 Tbs. lime juice
  • 3/4 medium tomato, chopped
  • 1/4 medium onion, chopped
  • 1/4 tsp. olive oil
  • 2 Tbs. cilantro, chopped
  • 1/8 tsp. Frontier Sea Salt
  • 1/8 tsp. Frontier Coarse Grind Black Pepper
    		•


    Preheat oven to 350°F. Place fish fillets in baking dish. In separate dish, mix remaining ingredients together. Pour over fish and bake for 15 to 20 minutes or until fish flakes easily with a fork.

    Per Serving: calories 261, fat 9.1g, calories from fat: 32%, protein 40.1g, cholesterol 198mg, dietary fiber 0.5g

    Dietary Exchange: milk : 0.0, vegtable : 0.4, fruit : 0.0, bread : 0.0, lean meat : 0.0, fat : 1.0, sugar : 0.0, very lean meat protein : 4.8

     
    Per Serving Nutritional Information For 4 Servings of: Baked Trout.
    Nutrients
         		 Exchanges
     
    Calories 260 Diet Points 6.4
    Protein 40.1g Milk Exchanges 0
    Carbohydrates 2.5g Vegetable Exchanges 0.5
    Dietary Fiber 0.5g Fruit Exchanges 0
    Sugar 1.4g Bread Exchanges 0
    Fat Total 9.0g Other Carbohydrates/Sugar Exchanges 0
    Saturated Fat 2.5g Lean Meat Exchanges 0
    Mono-unsaturated Fat 2.1g Very Lean Meat/Protein Exchanges 5
    Poly-unsaturated Fat 3.7g Fat Exchanges 1
    % Calories from Fat 32.2% The color green indicates that the recipes provide a beneficial source of a nutrient, as defined by the US RDA, prorated for a 2000 calorie diet.
     
    Cholesterol 198mg
    Sodium 158mg
    Vitamins % RDA Minerals % RDA
    Vitamin A 87 IU 2% Calcium 45mg 4%
    Thiamin (B1) 1.62mg 108% Copper 0.96mg 48%
    Riboflavin (B2) 0.54mg 32% Iron 0.8mg 5%
    Niacin (B3) 5.9mg 29% Magnesium 78mg 19%
    Vitamin B6 1.18mg 59% Manganese 0.46mg 18%
    Vitamin B12 7.14mcg 357% Phosphorus 604mg 60%
    Vitamin C 7.2mg 12% Potassium 887mg 25%
    Vitamin E 0.9 IU 3% Selenium 238.2mcg 340%
    Folate 17mcg 9% Sodium 158mg 7%
    Pantothentic Acid 1.86mg 19% Zinc 1.3mg 9%

     
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