Trout with Herbs and Feta Cheese

Rating: No rating yet.

Heart-Friendly Recipe (Click for more information)

Heart-friendly Recipe	X
This recipe contains: Fat: No more than 15g Saturated Fat: No more than 5g Cholesterol: No more than 150 mg Sodium: No more than 250 mg Carbohydrates: No more than 80g Total Sugars: No more than 25g total sugars; limit to 35g in desserts

Diabetes-Friendly Recipe (Click for more information)

Diabetes-friendly Recipe	X
This recipe contains: Fat: No more than 15g Saturated Fat: No more than 5g Cholesterol: No more than 300 mg Sodium: No more than 1000 mg Carbohydrates: No more than 50g Total Sugars: No more than 25g total sugars; limit to 35g in desserts

Low-Carb Recipe (Click for more information)

Low-Carb Recipe	X
This recipe contains: Carbohydrates: No more than 45g Total Sugars: No more than 25g total sugars; limit to 35g in desserts

High-Calcium Recipe (Click for more information)

High-Calcium Recipe	X
This recipe contains: Calcium: At least 50 mg

Quick And Easy Recipe (Click for more information)

Quick and Easy Recipe	X
This recipe requires 30 minutes or less for complete preparation.

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 5 mins

What to do with that fresh catch? Try this microwaveable Mediterranean twist to trout!

Ingredients:

4 trout fillets (about 4 oz each)

4 pinches lemon herb seasoning

4 tsp olive oil

8 slices Roma tomatoes

4 (1 to 2-inch) sprigs fresh oregano

1/4 cup crumbled reduced-fat feta cheese

Directions:

See microwave directions.

Microwave Directions:

For each fillet, place in a microwave-safe dish. Sprinkle with lemon-herb seasoning and drizzle with oil. Cover dish with plastic wrap, turning back one corner to vent. Microwave on high for 1 1/2 minutes.

Uncover; arrange 2 tomato slices and a sprig of basil and oregano on fillet. Sprinkle with one tablespoon cheese. Cover and vent.

Microwave on high for 1 to 1 1/2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining fillets.

Variations:

If desired, salmon, catfish, cod, pollock, or orange roughy work nicely as a substitute for trout.

Serving suggestions are not included in the nutritional analysis.

Author:

National Fisheries Institute
About Seafood

RECIPE OPTIONS

Convert to Metric

Add this recipe to My Recipe Book

NUTRITIONAL INFO

Calories
(Per Serving)
232 cals
Kilojoules
970 kJ
Fat
13.2 g
Carbohydrates
1.8 g
Protein
25.7 g
Cholesterol
68.0 mg
Sodium
216 mg
Saturated Fat
2.7 g
Fiber
0.6 g
Calcium
78.0 mg
Total Sugars
1.1 g
Note: A dash indicates no data is available.