Baked Trout Fillets

Gluten Free
Health score
30%
Baked Trout Fillets
45 min.
2
406kcal

Suggestions

Ingredients

  •  artichoke hearts in water halved drained
  • tablespoons butter 
  • 0.3 teaspoon cayenne pepper 
  • 0.5 cup cherry tomatoes chopped
  • tablespoon parsley fresh chopped
  • cloves garlic chopped
  • tablespoons green onion chopped
  • 1.5 teaspoons juice of lemon 
  • 0.5 cup mushrooms sliced
  • 0.3 teaspoon salt 
  • fillet trout 
  • 0.3 cup white wine 

Equipment

  • frying pan
  • oven
  • baking pan
  • broiler

Directions

  1. Preheat oven to 325 degrees F (165 degrees C). Arrange trout fillets in a large baking dish.
  2. Melt butter in a large skillet over medium heat; cook and stir green onion, parsley, and garlic until fragrant, 1 to 2 minutes. Stir in mushrooms and continue to cook until just softened, 1 to 2 minutes more.
  3. Add white wine, lemon juice, salt, and cayenne pepper.
  4. Remove from heat and gently stir in artichoke hearts; pour mixture over trout.
  5. Bake in preheated oven until fish flakes easily with a fork, about 20 minutes.
  6. Remove baking dish from oven and scatter tomatoes over fish.
  7. Set oven rack about 6 inches from the heat source and preheat the oven's broiler.
  8. Return baking dish to oven and broil until fish is browned, 1 to 2 minutes more.

Nutrition Facts

Calories406kcal
Protein39.48%
Fat54.8%
Carbs5.72%

Properties

Glycemic Index
111.5
Glycemic Load
0.75
Inflammation Score
-7
Nutrition Score
30.326956334321%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Eriodictyol
0.18mg
Hesperetin
0.7mg
Naringenin
0.2mg
Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
0.13mg
Myricetin
0.35mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:405.96kcal
20.3%
Fat:22.81g
35.09%
Saturated Fat:9.18g
57.4%
Carbohydrates:5.36g
1.79%
Net Carbohydrates:4.47g
1.62%
Sugar:2.12g
2.35%
Cholesterol:128.7mg
42.9%
Sodium:486.49mg
21.15%
Alcohol:4.12g
100%
Alcohol %:1.72%
100%
Protein:36.97g
73.94%
Vitamin B12:13.28µg
221.27%
Manganese:1.61mg
80.65%
Phosphorus:467.13mg
46.71%
Vitamin K:47.82µg
45.55%
Vitamin D:6.68µg
44.52%
Vitamin B3:8.87mg
44.34%
Vitamin B1:0.64mg
42.89%
Vitamin B2:0.69mg
40.55%
Vitamin B5:3.77mg
37.74%
Selenium:24.51µg
35.01%
Potassium:851.61mg
24.33%
Vitamin B6:0.47mg
23.27%
Copper:0.44mg
22.21%
Vitamin C:16.21mg
19.65%
Vitamin A:961.73IU
19.23%
Iron:3.32mg
18.46%
Magnesium:50.76mg
12.69%
Folate:39.83µg
9.96%
Calcium:98.16mg
9.82%
Zinc:1.45mg
9.65%
Vitamin E:1.01mg
6.71%
Fiber:0.9g
3.58%
Source:Allrecipes