Crisp Lime Brook Trout

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
59%
Crisp Lime Brook Trout
45 min.
4
645kcal

Suggestions

Ingredients

  • tablespoons cooking oil plus more if needed
  • servings fresh-ground pepper black
  • tablespoon juice of lime 
  • 0.5 teaspoon lime zest grated
  • 0.5 cup olive oil 
  • 1.1 teaspoons salt 
  • fillet trout ( 2 pounds in all)

Equipment

  • bowl
  • frying pan
  • baking sheet
  • paper towels
  • oven
  • whisk

Directions

  1. In a small bowl, whisk together the lime juice, lime zest, 1/8 teaspoon of the salt, and a pinch of pepper.
  2. Add the olive oil slowly, whisking.
  3. Heat the oven to 20
  4. Cover a baking sheet with paper towels.
  5. In a large nonstick frying pan, heat the cooking oil over moderately high heat.
  6. Sprinkle the trout with the remaining 1 teaspoon salt and 1/2 teaspoon pepper. Put half the fillets in the pan, skin-side down, and cook until golden, about 3minutes. Turn and cook until just done, about 1 minute longer.
  7. Transfer the fillets to the prepared baking sheet, skin-side up and keep warm in the oven while cooking the remaining fillets.
  8. Add more oil between batches if necessary.
  9. Serve, skin-side up, surrounded by the lime dressing.
  10. Fish Alternatives: The acidity of the lime juice in the dressing pairs well with a wide range of fish. Try sauted or grilled kingfish, mackerel, or porgy fillets.
  11. Variation
  12. Crisp Lime Brook Trout with Fresh Herbs
  13. Add 2 tablespoons chopped fresh cilantro, parsley, or chives to the dressing.
  14. Wine Recommendation: The tart lime and crisp fish call for a white wine with good acidity. A California or New Zealand sauvignon blanc will be good here.

Nutrition Facts

Calories645kcal
Protein44.88%
Fat54.86%
Carbs0.26%

Properties

Glycemic Index
16
Glycemic Load
0.02
Inflammation Score
-4
Nutrition Score
41.356522308744%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.44mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:645.02kcal
32.25%
Fat:38.38g
59.05%
Saturated Fat:5.43g
33.91%
Carbohydrates:0.41g
0.14%
Net Carbohydrates:0.36g
0.13%
Sugar:0.07g
0.08%
Cholesterol:197.2mg
65.73%
Sodium:831.05mg
36.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:70.65g
141.29%
Vitamin B12:26.49µg
441.43%
Manganese:2.91mg
145.43%
Vitamin D:13.26µg
88.4%
Phosphorus:833.73mg
83.37%
Vitamin B1:1.19mg
79.41%
Vitamin B3:15.31mg
76.53%
Vitamin B2:1.12mg
66.05%
Vitamin B5:6.6mg
66.03%
Selenium:42.85µg
61.22%
Potassium:1233.56mg
35.24%
Vitamin B6:0.68mg
34.09%
Copper:0.64mg
32.11%
Iron:5.15mg
28.61%
Vitamin E:3.3mg
22.03%
Magnesium:75.3mg
18.83%
Zinc:2.25mg
15%
Calcium:147.71mg
14.77%
Folate:44.61µg
11.15%
Vitamin K:11.27µg
10.73%
Vitamin A:196.35IU
3.93%
Vitamin C:2.9mg
3.51%
Source:My Recipes