This is a basic recipe for roasting fish – quick, easy, and simple
4 servings / 25 min
Prep 10 min / Cook 15 min
Ingredients
For trout:
- 4 (120 g/4-oz) trout fillets
- Canola oil cooking spray
- Juice of 1 lemon or (about 3 tbsp/45 mL)
- 1 tbsp (15 mL) canola oil
- 1/4 tsp (1 mL) ground black pepper
- 2 lemons, whole
For salsa:
- 1 mango, peeled and cut into 1/2 inch (1.25 cm) cubes
- 1 medium avocado, peeled and cut into 1/2 inch (1.25 cm) cubes
- 1/2 red onion, diced
- 1 tbsp (15 mL) lime juice
- 1 tbsp (15 mL) canola oil
- 1 tsp (5 mL) chili pepper powder
- 2 tbsp (30 mL) cilantro, chopped
Directions
For trout:
- Preheat oven to 375° F (190° C).
- Spray a 9 x 9 inch (22 x 22 cm) roasting pan or baking sheet with the canola oil spray. Place fillets inside and coat them with lemon juice, canola oil and pepper.
- Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.
- Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.
For salsa:
- Place mango, avocado, onion, lime juice, canola oil, chili powder, cilantro in a small mixing bowl and mix to combine. Salsa will keep in the refrigerator for two to three days.
Nutritional information per serving : 1 fillet and 1/2 cup (125 mL) salsa
- Calories 390
- Protein 35 g
- Total Fat 19 g
Saturated Fat 2.5 g
Cholesterol 95 mg - Carbohydrates 22 g
Fibre 4 g
Sugars 14 g
Added Sugars 0 g - Sodium 50 mg
- Potassium 1175 mg
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