Rainbow Trout with Smoked Tomato Salsa

Gluten Free
Dairy Free
Health score
54%
Rainbow Trout with Smoked Tomato Salsa
30 min.
4
406kcal

Suggestions


Indulge in the vibrant flavors of our Rainbow Trout with Smoked Tomato Salsa, a dish that beautifully marries health and taste. Perfect for lunch or dinner, this gluten-free and dairy-free recipe is not just a treat for the palate but also a nutritious meal that scores a health-conscious 54. In just 30 minutes, you can elevate your dining experience with the delicate, flaky texture of rainbow trout complemented by the rich, smoky goodness of freshly smoked tomatoes.

Imagine the enticing aroma of cherry wood chips as they infuse your garden-fresh tomatoes with a depth of flavor that transforms a simple salsa into something extraordinary. The medley of bright shallots, zesty lemon, and aromatic thyme adds layers of complexity to the dish, balancing the natural richness of the trout. Each bite is a burst of delight, perfect for impressing dinner guests or enjoying a relaxing meal at home.

Not only is this dish visually stunning with its array of colors, but it’s also designed to be on the healthier side, with a caloric content of just 406 kcal per serving. Whether you are a cooking enthusiast or just looking to try something new, this recipe is a fantastic opportunity to explore exquisite flavors while nourishing your body. Join us in creating a meal that is as beautiful as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black divided freshly ground
  • cup cherry wood chips 
  • tablespoon thyme leaves fresh chopped
  • large garlic clove minced
  • 0.3 teaspoon kosher salt divided
  • 1.5 tablespoons juice of lemon fresh
  • 0.5 teaspoon lemon rind grated
  • tablespoon olive oil extra-virgin
  •  plum tomatoes halved seeded
  • 24 ounce rainbow trout fillets 
  • tablespoons shallots chopped

Equipment

  • bowl
  • frying pan
  • aluminum foil

Directions

  1. Pierce 10 holes on one side of the bottom of a 13 x 9 inch disposable aluminum foil pan.
  2. Place holes over element on cooktop; place smoking chips over holes inside pan. Arrange tomato halves, cut side up, on opposite end of pan.
  3. Heat element under holes to medium-high; let burn 1 minute or until chips begin to smoke. Carefully cover pan with foil. Reduce heat to low; smoke tomatoes 20 minutes.
  4. Remove from heat.
  5. While tomatoes smoke, combine shallots and next 5 ingredients (through minced garlic) in a medium bowl; stir in 1/8 teaspoon salt and 1/8 teaspoon pepper. Chop tomatoes, and stir into shallot mixture.
  6. Heat a large cast-iron skillet over medium-high heat.
  7. Sprinkle remaining 1/8 teaspoon salt and 1/8 teaspoon pepper evenly over trout. Lightly coat trout with cooking spray. Arrange fillets, skin side down, in pan; cook 5 minutes or until fish flakes easily when tested with a fork.
  8. Serve with salsa.

Nutrition Facts

Calories406kcal
Protein36.97%
Fat40.99%
Carbs22.04%

Properties

Glycemic Index
59.83
Glycemic Load
10.77
Inflammation Score
-9
Nutrition Score
24.043478240138%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.5mg
Apigenin
0.05mg
Luteolin
0.8mg
Kaempferol
0.06mg
Myricetin
0.09mg
Quercetin
0.39mg

Nutrients percent of daily need

Calories:406.45kcal
20.32%
Fat:18.41g
28.32%
Saturated Fat:4.43g
27.69%
Carbohydrates:22.27g
7.42%
Net Carbohydrates:18.37g
6.68%
Sugar:2.18g
2.43%
Cholesterol:100.36mg
33.45%
Sodium:492.04mg
21.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.36g
74.72%
Vitamin B12:7.57µg
126.16%
Vitamin B3:10.91mg
54.53%
Phosphorus:528.07mg
52.81%
Vitamin B6:0.88mg
44.13%
Potassium:1257.72mg
35.93%
Selenium:21.91µg
31.3%
Manganese:0.55mg
27.4%
Vitamin C:22.24mg
26.95%
Vitamin B5:1.99mg
19.89%
Vitamin B1:0.28mg
18.86%
Magnesium:74.83mg
18.71%
Fiber:3.9g
15.61%
Zinc:2.2mg
14.69%
Iron:2.56mg
14.2%
Vitamin A:706.48IU
14.13%
Calcium:137.13mg
13.71%
Copper:0.26mg
13.01%
Vitamin B2:0.22mg
12.94%
Folate:46.41µg
11.6%
Vitamin K:7.26µg
6.92%
Vitamin E:0.85mg
5.68%
Source:My Recipes