Baked Trout with Shiitake Mushrooms, Tomatoes, and Ginger

Gluten Free
Dairy Free
Very Healthy
Health score
87%
Baked Trout with Shiitake Mushrooms, Tomatoes, and Ginger
40 min.
2
469kcal

Suggestions


Indulge in the delightful flavors of our Baked Trout with Shiitake Mushrooms, Tomatoes, and Ginger—an exquisite dish that not only tantalizes the taste buds but also celebrates a healthy lifestyle. Perfect for lunch or dinner, this gluten-free and dairy-free recipe is a culinary gem that promises to make your meal enjoyable and revitalizing.

This dish brings together the tender, flaky flesh of rainbow trout with the earthy notes of shiitake mushrooms and the refreshing zing of fresh ginger. Each ingredient harmoniously complements the other, creating a symphony of flavors that is both satisfying and nutritious. The vibrant colors of the chopped tomatoes and fresh cilantro add a refreshing pop to the presentation, making it a feast for the eyes as well as the palate.

With just 40 minutes of preparation and cooking time, this recipe is perfect for busy weeknights or special gatherings. Each serving is not only delicious but also packs an impressive 469 calories, ensuring you stay nourished without compromising on taste. The rich source of protein and healthy fats makes this dish a great choice for those looking to maintain a balanced diet.

So, whether you’re a seasoned chef or a cooking novice, this Baked Trout recipe is sure to impress. Embrace the joy of healthy cooking and let your kitchen become the heart of flavorful exploration!

Ingredients

  • servings cilantro leaves fresh
  • teaspoons ginger fresh minced peeled
  • large mushroom caps fresh stemmed thinly sliced
  •  garlic clove minced
  •  spring onion chopped
  • 24 ounces rainbow-colored candy whole cleaned
  • teaspoons sesame oil 
  • teaspoons soya sauce 
  • 0.5 cup tomatoes seeded chopped

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 400°F. Line large rimmed baking sheet with foil; coat with nonstick spray.
  2. Sprinkle fish with salt and pepper. Open fish like a book and arrange, skin side down, on prepared baking sheet.
  3. Mix next 5 ingredients in bowl.
  4. Sprinkle mixture over fish, drizzle with soy sauce and sesame oil, then top with cilantro sprigs.
  5. Bake uncovered until fish is opaque in center, about 20 minutes.
  6. See Nutrition Data's analysis ›
  7. Gourmet

Nutrition Facts

Calories469kcal
Protein63.58%
Fat31.74%
Carbs4.68%

Properties

Glycemic Index
97
Glycemic Load
1.17
Inflammation Score
-7
Nutrition Score
35.63608691485%

Flavonoids

Naringenin
0.25mg
Kaempferol
0.2mg
Myricetin
0.1mg
Quercetin
1.6mg

Nutrients percent of daily need

Calories:468.79kcal
23.44%
Fat:15.98g
24.58%
Saturated Fat:3.05g
19.04%
Carbohydrates:5.3g
1.77%
Net Carbohydrates:3.99g
1.45%
Sugar:1.86g
2.07%
Cholesterol:200.71mg
66.9%
Sodium:781.64mg
33.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:72.02g
144.05%
Vitamin B12:15.14µg
252.31%
Vitamin B3:19.65mg
98.27%
Phosphorus:971.9mg
97.19%
Vitamin B6:1.52mg
76.19%
Selenium:44.27µg
63.24%
Potassium:1846.59mg
52.76%
Manganese:0.75mg
37.32%
Vitamin B5:3.48mg
34.77%
Vitamin B1:0.45mg
30.3%
Magnesium:121.19mg
30.3%
Vitamin K:28.69µg
27.32%
Zinc:4.02mg
26.81%
Vitamin B2:0.43mg
25.1%
Calcium:248.79mg
24.88%
Copper:0.45mg
22.63%
Vitamin C:16.59mg
20.11%
Iron:3.07mg
17.04%
Folate:58.44µg
14.61%
Vitamin A:647.87IU
12.96%
Fiber:1.31g
5.24%
Vitamin E:0.33mg
2.22%
Source:Epicurious