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Baked Trout

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Baked Trout
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  • Makes: 6 servings

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

Ingredients

  • 2 pound trout fillets (or other fish, cut into six pieces)
  • 3 tablespoon lime juice (or about 2 limes)
  • 1 tomato (medium, chopped)
  • 1/2 onion (medium, chopped)
  • 3 tablespoon 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

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)
Nutrients Amount
Calories 153
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 69 mg
Sodium 135 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars included 0 g
Protein 24 g
Vitamin D -404 mcg
Calcium 84 mg
Iron 1 mg
Potassium 643 mg
N/A - data is not available
Nutrients Amount
Calories 153
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 194 mg
Omega 3 - DHA 489 mg
Cholesterol 69 mg
Total Carbohydrate 3 g
Dietary Fiber 1 g
Total Sugars 1 g
Added Sugars 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 1 mg
Vitamin B12 5 mcg
Vitamin C 14 mg
Vitamin D -404 mcg
Vitamin E -404 mg
Vitamin K -404 mcg
Folate 22 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline -404 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1/4 cups
Protein Foods
4 ounces

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