Baked Trout Ole

Bake fish with only a small amount of oil.

  • 2 pounds trout fillet, cut into 6 pieces (any kind of fish can be used)
  • 3 tablespoons lime juice (about 2 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)

1. Preheat oven to 350ºF.

2. Rinse fish and pat dry. Place in baking dish.

3. In a separate dish, mix remaining ingredients together and pour over fish.

4. Bake for 15 to 20 minutes or until fork-tender.

Yield:6 servings--Serving size: 1 piece

Each serving provides:

Calories: 230
Total fat: 9 g
Saturated fat: 2 g
Cholesterol: 58 mg
Sodium: 162 mg
Calcium: 60 mg
Iron: 1 mg

National Heart, Lung, and Blood Institute


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