Roasted Trout with Avocado-Mango Salsa
4
servings390
kcal1 fillet and 1/2 cup (125 ml) salsa)
This is a simple recipe for perfectly roasted fish. It’s quick, effortless, and pairs wonderfully with black beans or brown rice.
Ingredients
- For trout:
4 4 (4-oz/120 g) 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 salt
1⁄4 tsp 1 ml ground black pepper
2 2 lemons, whole
- For salsa:
1 1 mango, peeled and cut into 1/2 inch (1,25 cm) cubes
1 1 medium avocado, peeled and cut into 1/2 inch (1,25 cm) cubes
1⁄2 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
1⁄2 tsp 2 ml salt
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, salt 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 and salt in a small mixing bowl and mix to combine. Salsa will keep in the refrigerator for two to three days.
Nutrition Facts
4 servings per container
- Amount Per ServingCalories390
- % Daily Value *
- Total Fat
19g
30%
- Saturated Fat 2.5g 10%
- Cholesterol 95mg 32%
- Sodium 50mg 3%
- Potassium 1175mg 34%
- Total Carbohydrate
22g
8%
- Dietary Fiber 4g 16%
- Sugars 14g
- Protein 35g 70%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
