Baked Rainbow Trout Recipe
Servings: 4
Ingredients
- 4 x trout
- 100 gm butter
- 1 x onions, medium
- 1 x red capsicum
- 2 x tomatoes
- 1/2 c. white wine
- 1 Tbsp. lemon juice
- 2 tsp fresh herbs (minced) salt, pepper
Directions
- Butter 4 pcs foil large sufficient to enclose fish and lay fish on top.
- Peel and finely slice onion. remove seeds from capsicum and cut into thin strips (julienne).
- Seeded and dice tomatoes.
- Heat butter in pan, add in onion, capsicum, cook gently 2 min to soften. Add in remaining ingredients and bring to boil.
- Spoon topping + juices over each fish, enclose in foil to seal.
- Place on an oven tray, cook in preheated oven 200C/400F 10-15 min or possibly till cooked through.
- Serve with buttered boiled potatoes and squash.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 192g | |
| Recipe makes 4 servings | |
| Calories 354 | |
| Calories from Fat 243 | 69% |
| Total Fat 27.5g | 34% |
| Saturated Fat 14.98g | 60% |
| Trans Fat 0.0g | |
| Cholesterol 105mg | 35% |
| Sodium 203mg | 8% |
| Potassium 429mg | 12% |
| Total Carbs 4.57g | 1% |
| Dietary Fiber 0.8g | 3% |
| Sugars 2.13g | 1% |
| Protein 17.2g | 28% |
