Pan-Seared Trout With Italian-Style Salsa

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
66%
Pan-Seared Trout With Italian-Style Salsa
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LunchMain CourseMain DishDinner
9 min.
6
344kcal

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Ingredients

  • 1 slices garnish: lemon 
  • 4 tablespoons olive oil 
  • 0.5 teaspoon pepper freshly ground
  • 6 servings salsa italian-style
  • 0.8 teaspoon salt 
  • 36 oz trout 

Equipment

  • frying pan

Directions

  1. Sprinkle fillets with salt and pepper.
  2. Cook 3 fillets in 2 Tbsp. hot oil in a large nonstick skillet over medium high heat 1 to 2 minutes on each side or until fish flakes with a fork. Repeat with remaining fillets and oil. Top fish with salsa.
  3. Garnish, if desired, and serve immediately.

Nutrition Facts

Calories344kcal
Protein42.32%
Fat54.88%
Carbs2.8%

Properties

Glycemic Index
9.58
Glycemic Load
0.04
Inflammation Score
-4
Nutrition Score
25.109565465347%

Flavonoids

Eriodictyol
0.25mg
Hesperetin
0.33mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.03mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:344.29kcal
17.21%
Fat:20.65g
31.76%
Saturated Fat:3.25g
20.32%
Carbohydrates:2.37g
0.79%
Net Carbohydrates:1.72g
0.63%
Sugar:1.25g
1.39%
Cholesterol:98.66mg
32.89%
Sodium:589.3mg
25.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.82g
71.64%
Vitamin B12:13.25µg
220.84%
Manganese:1.51mg
75.3%
Vitamin D:6.63µg
44.23%
Phosphorus:427.43mg
42.74%
Vitamin B1:0.61mg
40.48%
Vitamin B3:8.02mg
40.08%
Vitamin B5:3.37mg
33.69%
Vitamin B2:0.57mg
33.65%
Selenium:21.73µg
31.05%
Potassium:700.59mg
20.02%
Vitamin B6:0.4mg
19.9%
Copper:0.34mg
17.17%
Iron:2.76mg
15.35%
Vitamin E:2.08mg
13.85%
Magnesium:42.61mg
10.65%
Calcium:83.42mg
8.34%
Zinc:1.19mg
7.93%
Vitamin K:7.41µg
7.05%
Folate:23.55µg
5.89%
Vitamin A:251.72IU
5.03%
Fiber:0.65g
2.6%
Vitamin C:2.08mg
2.52%
LunchMain CourseMain DishDinnerGluten FreeDairy FreePescatarianPrimalWhole 30PaleolithicFodmap FriendlyMediterraneanItalianEuropeanHealthy
Source:My Recipes

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