Sauteed Rainbow Trout with Green Tomato and Blackberry Sauce

Dairy Free
Health score
14%
Sauteed Rainbow Trout with Green Tomato and Blackberry Sauce
40 min.
4
364kcal

Suggestions

Ingredients

  • pint blackberries fresh
  • 0.5 cup celery diced
  • 0.3 cup flour all-purpose
  • large tomatoes green cored
  • pinch ground cinnamon 
  • pinch ground nutmeg 
  • tablespoon juice of lemon fresh
  • teaspoon lemon zest minced
  • servings olive oil 
  • fillet rainbow-colored candy 
  • servings salt and pepper black freshly ground
  • 0.8 cup sugar 
  • 0.3 cup water 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • oven
  • blender

Directions

  1. Preheat oven to 450 degrees F.
  2. Put the tomato and lemon juice in a food processor or blender and puree it.
  3. Transfer the tomato puree to a medium saucepan and heat over medium heat, bringing it to a low boil.
  4. Add the celery, lemon zest, sugar, cinnamon, nutmeg, and water. Reduce the heat to low and simmer until the sauce is thick, like a marinara sauce.
  5. Remove from the heat and gently mix in the blackberries.
  6. Add salt, to taste.
  7. Lightly flour both sides of the trout and sprinkle it with salt and pepper.
  8. Heat a large skillet over medium-high heat and add enough olive oil to sear the trout. When the oil is hot, add the trout and sear on both sides just until brown.
  9. Place the skillet in the oven and continue cooking until the fish is flaky, about 10 minutes. Top with the sauce and serve immediately.

Nutrition Facts

Calories364kcal
Protein3.51%
Fat35.56%
Carbs60.93%

Properties

Glycemic Index
77.27
Glycemic Load
31.88
Inflammation Score
-7
Nutrition Score
13.15391298999%

Flavonoids

Cyanidin
118.23mg
Pelargonidin
0.53mg
Peonidin
0.25mg
Catechin
43.84mg
Epigallocatechin
0.12mg
Epicatechin
5.51mg
Epigallocatechin 3-gallate
0.8mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.37mg
Luteolin
0.15mg
Kaempferol
0.35mg
Myricetin
0.79mg
Quercetin
4.3mg

Nutrients percent of daily need

Calories:363.61kcal
18.18%
Fat:15.03g
23.12%
Saturated Fat:2.05g
12.84%
Carbohydrates:57.94g
19.31%
Net Carbohydrates:50.59g
18.4%
Sugar:45.4g
50.44%
Cholesterol:0.59mg
0.2%
Sodium:19.19mg
0.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.34g
6.67%
Vitamin C:38.01mg
46.07%
Manganese:0.91mg
45.41%
Vitamin K:40.35µg
38.43%
Fiber:7.35g
29.4%
Vitamin E:3.62mg
24.14%
Folate:53.66µg
13.41%
Copper:0.26mg
13.15%
Vitamin A:603.99IU
12.08%
Potassium:338.42mg
9.67%
Iron:1.49mg
8.25%
Magnesium:32.73mg
8.18%
Vitamin B1:0.12mg
7.89%
Vitamin B3:1.56mg
7.79%
Vitamin B5:0.64mg
6.37%
Vitamin B2:0.1mg
6.13%
Phosphorus:54.02mg
5.4%
Selenium:3.72µg
5.32%
Zinc:0.76mg
5.04%
Calcium:50.37mg
5.04%
Vitamin B6:0.09mg
4.63%