Fish and Shellfish: Fish Dishes: Baked Trout

Simple, yet delicious, trout!

Author: American Institute for Cancer Research
Date: April 27, 2006

Suggestions: For best results, test for freshness: Select fish that has little to no fish odor and has somewhat clear flesh that bounces back when lightly pressed.

Serves: 4 person(s)
Yield: 4 x fillets

Preparation Time: 10 mins
Cooking Time: 20 mins

Ingredients:

    1 canola cooking spray
    1 Tbsp (or more, if needed) wholewheat flour
    1 tsp onion powder
    1 tsp freshly grated lemon zest (optional)
    4 trout fillets (about 5 oz each)
    2 Tbsp chopped flatleaf parsely
    1 lemon, cut into 8 thin slices

Directions:

    Preheat the oven to 375F. Coat a baking sheet with cooking spray and set aside.

    In a paper or plastic bag, combine the flour, onion powder, and lemon zest by shaking the well-shut bag. One by one, add pieces of trout and shake to lightly coat the fish with the mixture. Arrange the trout on the prepared baking sheet. Coat the top of the fish with canola or olive oil cooking spray.

    Bake, uncovered, until the fish is opaque white at the thickest point, about 20 minutes. Using a wide pancake turner, transfer each fillet to a warm dinner plate and sprinkle with some of the parsley. Place 2 lemon slices on each fillet, and serve.

Nutritional Information
(Per Serving)

Calories:221 cals
Kilojoules:925 kJ
Fat:9.4 g
Carbohydrates:2.6 g
Protein:30.0 g
Cholesterol:82.0 mg
Sodium:75 mg
Saturated Fat:1.7 g
Fiber:0.4 g
Calcium:68.0 mg
Total Sugars:0.4 g

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