Roasted Trout with Avocado-Mango Salsa
Ingredients
- For trout:
- 4 (4-oz/120 g) trout fillets
- Canola oil cooking spray
- Juice of 1 lemon or (about 3 Tbsp/45 mL)
- 1 Tbsp canola oil 15 mL
- 1/4 tsp salt 1 mL
- 1/4 tsp ground black pepper 1 mL
- 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 lime juice 15 mL
- 1 Tbsp canola oil 15 mL
- 1 tsp chili pepper powder 5 mL
- 2 Tbsp cilantro, chopped 30 mL
- 1/2 tsp salt 2 mL
Instructions
- For trout:
- 1. Preheat oven to 375° F (190° C).
- 2. 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.
- 3. Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.
- 4. Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.
- For salsa:
- 1. 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.
Yield
4
serving size
1 fillet and 1/2 cup (125 mL) salsa
nutritional analysis
| Calories | 390 |
| Total Fat | 19 g |
| Saturated Fat | 2.5 g |
| Cholesterol | 95 mg |
| Carbohydrates | 22 g |
| Fiber | 4 g |
| Sugars | 14 g |
| Protein | 35 g |
| Sodium | 50 mg |
| Potassium | 1175 mg |
