Trout Topped with Cucumber Salsa

Health score
32%
Trout Topped with Cucumber Salsa
45 min.
4
309kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 1 teaspoon bottled garlic minced
  • 2 teaspoons butter 
  • 2 cups cucumber peeled seeded finely chopped
  • 1 tablespoon cilantro leaves fresh minced
  • 1.5 teaspoons cilantro leaves fresh minced
  • 1 tablespoon jalapeno minced seeded
  • 0.3 cup rice wine vinegar 
  • 4 servings try build-a-meal 
  • 0.3 teaspoon salt 
  • 2 tablespoons shallots finely chopped
  • 1.5 tablespoons sugar 
  • 24 ounce trout 

Equipment

  • frying pan

Directions

  1. To prepare salsa, combine first 6 ingredients. Cover and chill 2 hours.To prepare fish, melt butter in a large nonstick skillet over medium-high heat.
  2. Sprinkle 1 tablespoon cilantro, garlic, salt, and black pepper evenly over 1 side of fillets.
  3. Add fillets, cilantro side down, to pan; cook 3 minutes. Turn, and cook 3 minutes or until fish flakes easily when tested with a fork.
  4. Serve with salsa.

Nutrition Facts

Calories309kcal
Protein48.47%
Fat40.59%
Carbs10.94%

Properties

Glycemic Index
93.27
Glycemic Load
3.66
Inflammation Score
-4
Nutrition Score
26.023478352505%

Flavonoids

Luteolin
0.05mg
Myricetin
0.02mg
Quercetin
0.28mg

Nutrients percent of daily need

Calories:308.78kcal
15.44%
Fat:13.45g
20.69%
Saturated Fat:3.26g
20.36%
Carbohydrates:8.16g
2.72%
Net Carbohydrates:7.16g
2.6%
Sugar:5.99g
6.66%
Cholesterol:104.03mg
34.68%
Sodium:252.68mg
10.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.13g
72.26%
Vitamin B12:13.25µg
220.91%
Manganese:1.62mg
81.15%
Phosphorus:444.53mg
44.45%
Vitamin D:6.63µg
44.23%
Vitamin B1:0.63mg
41.75%
Vitamin B3:7.8mg
39.02%
Vitamin B5:3.51mg
35.13%
Vitamin B2:0.59mg
34.59%
Selenium:22.42µg
32.03%
Vitamin B6:0.43mg
21.35%
Potassium:745.5mg
21.3%
Copper:0.39mg
19.34%
Iron:2.87mg
15.95%
Magnesium:50.22mg
12.55%
Vitamin C:8.25mg
10%
Calcium:89.95mg
9%
Zinc:1.34mg
8.92%
Folate:34.49µg
8.62%
Vitamin K:6.48µg
6.17%
Vitamin A:257.78IU
5.16%
Fiber:1g
4.01%
Vitamin E:0.57mg
3.82%
Source:My Recipes