Name: Pan-Seared Trout With Italian-Style Salsa
Prep time: 5 min
Total time: 5 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 1 slices Garnish: lemon; 4 tablespoons olive oil; 0.5 teaspoon freshly ground pepper; 6 servings Italian-Style Salsa; 0.8 teaspoon salt; 36 oz trout fillets

Health score

66%

Pan-Seared Trout With Italian-Style Salsa

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Lunch Main Course Main Dish Dinner

9 min.

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

Sprinkle fillets with salt and pepper.
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.
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%

Lunch Main Course Main Dish Dinner Gluten Free Dairy Free Pescatarian Primal Whole 30 Paleolithic Fodmap Friendly Mediterranean Italian European Healthy

Source:My Recipes