Baked trout

2 pounds trout fillet, cut into 6 pieces
3 tablespoons lime juice (about two limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 tablespoons cilantro, chopped
1/2 teaspoon olive oil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 teaspoon red pepper (optional)

Preheat oven to 350 degrees. Rinse fish and pat dry. Place in a baking dish. In a separate dish, mix remaining ingredients together, and pour over fish. Bake for 15 to 20 minutes or until fork-tender.

Makes 6 servings.


Nutritional values per serving

Calories: 234
Fat: 10 gm
Saturated Fat: 2 gm
Cholesterol: 87 mg
Carbohydrate: 2 gm
Fiber: 0 gm
Protein: 31 gm
Sodium: 176 mg


Reprinted with permission from Delicious, Heart-Healthy Latino Recipes. National Heart, Lung, and Blood Institute (NHLBI).
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: June 16, 2006