Baked Trout with Olive-Tomato Relish

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Baked Trout with Olive-Tomato Relish
45 min.
4
281kcal

Suggestions


If you're looking for a deliciously healthy meal that elegantly combines the flavors of the Mediterranean, look no further than this Baked Trout with Olive-Tomato Relish. Not only is this dish gluten and dairy-free, but it also boasts a remarkable health score of 82, making it a fantastic choice for anyone seeking to boost their nutrition without sacrificing taste.

This delightful main course is ready in just 45 minutes, making it the perfect option for lunch, dinner, or any time you want to impress your family or guests with minimal effort. The star of the dish, trout, is enriched with healthy omega-3 fatty acids, while the olive and tomato relish adds a colorful burst of flavor and vibrancy to your plate. The combination of fresh herbs, capers, and zesty olives creates a relish that elevates the mild taste of the trout, transforming it into a sensational culinary experience.

The preparation is simple: just season your trout, pop it in the oven, and prepare the relish while it cooks. What could be easier? With about 281 calories per serving, this dish not only satisfies your cravings but also keeps you feeling light and energized throughout the day. Get ready to make this baked trout your new go-to recipe for a nutritious and wholesome meal!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon capers drained
  • tablespoons parsley fresh minced
  • 0.3 teaspoon garlic minced
  • 0.3 cup manzanilla olives green pitted coarsely chopped (or ) ( 6 olives)
  • teaspoon olive oil extra-virgin
  • 0.5 teaspoon salt 
  • cup tomatoes finely chopped
  • 24 ounce trout 

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 40
  2. Combine first 5 ingredients in a small bowl.
  3. Line a baking sheet with foil; coat foil with cooking spray.
  4. Place fish, skin side down, on prepared baking sheet.
  5. Sprinkle evenly with parsley, salt, and pepper.
  6. Bake at 400 for 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  7. Serve with olive mixture.

Nutrition Facts

Calories281kcal
Protein52.2%
Fat44.68%
Carbs3.12%

Properties

Glycemic Index
33
Glycemic Load
0.43
Inflammation Score
-6
Nutrition Score
26.942174082217%

Flavonoids

Naringenin
0.25mg
Apigenin
4.31mg
Luteolin
0.07mg
Kaempferol
2.69mg
Myricetin
0.35mg
Quercetin
3.68mg

Nutrients percent of daily need

Calories:281.3kcal
14.06%
Fat:13.65g
21%
Saturated Fat:2.28g
14.27%
Carbohydrates:2.14g
0.71%
Net Carbohydrates:1.25g
0.45%
Sugar:1.05g
1.17%
Cholesterol:98.66mg
32.89%
Sodium:569.2mg
24.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.88g
71.75%
Vitamin B12:13.25µg
220.84%
Manganese:1.51mg
75.73%
Vitamin D:6.63µg
44.23%
Phosphorus:427.86mg
42.79%
Vitamin B1:0.61mg
40.9%
Vitamin B3:7.94mg
39.69%
Vitamin K:37.33µg
35.56%
Vitamin B2:0.57mg
33.77%
Vitamin B5:3.35mg
33.46%
Selenium:21.57µg
30.81%
Potassium:720.24mg
20.58%
Vitamin B6:0.38mg
18.88%
Copper:0.36mg
18.24%
Iron:2.87mg
15.97%
Vitamin A:612.35IU
12.25%
Magnesium:44.38mg
11.09%
Vitamin C:8.76mg
10.62%
Calcium:85.9mg
8.59%
Zinc:1.22mg
8.14%
Folate:31.48µg
7.87%
Vitamin E:1.04mg
6.94%
Fiber:0.89g
3.56%
Source:My Recipes