Trout with Tropical Fruit Salsa and Mixed Greens

Gluten Free
Dairy Free
Health score
51%
Trout with Tropical Fruit Salsa and Mixed Greens
45 min.
4
480kcal

Suggestions


If you're looking for a vibrant and healthy meal that transports your taste buds straight to a tropical paradise, look no further than our Trout with Tropical Fruit Salsa and Mixed Greens. This delightful dish combines the rich flavors of perfectly cooked golden trout with a refreshing salsa made from succulent mango and pineapple, complemented by crunchy red bell pepper and zesty red onion. The balance of sweet and savory, paired with the subtle warmth of Creole seasoning, makes every bite a celebration of taste.

Not only is this recipe irresistibly delicious, but it's also gluten-free and dairy-free, making it a fantastic option for those with dietary restrictions. In just 45 minutes, you can whip up a meal that serves four, ensuring everyone can indulge in this nourishing dish. With a health score of 51, it’s perfect for a nutritious lunch, main course, or dinner, offering a satisfying dose of protein while keeping calories in check at just 480 kcal per serving.

As you enjoy this meal, you'll find that the bright colors and fresh ingredients bring not only flavor but also a visual feast to your dining table. Topped with a zesty vinaigrette, this trout dish is bound to impress family and friends alike. Dive into this culinary adventure, and treat yourselves to a plate that’s as beautiful as it is delicious!

Ingredients

  • 4.1 teaspoons creole seasoning 
  • tablespoon brown sugar dark
  • teaspoons ginger fresh minced peeled
  • 0.3 cup juice of lime fresh
  • cup mangos diced pitted peeled
  • cups baby greens mixed
  • cup pineapple diced cored peeled
  • 0.5 cup bell pepper diced red
  • 0.5 cup onion diced red
  • 20 ounce golden trout fillets with skin
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Whisk 4 tablespoons oil, lime juice, sugar, ginger, and 1/8 teaspoon Creole seasoning in small bowl to blend. Season vinaigrette with salt and pepper.
  2. Combine pineapple, mango, bell pepper, and red onion in large bowl.
  3. Add half of vinaigrette; toss to coat. Toss greens in medium bowl with remaining vinaigrette.
  4. Brush trout fillets with 1 tablespoon oil.
  5. Sprinkle with remaining 4 teaspoons Creole seasoning, about 1/2 teaspoon per side, then salt and pepper.
  6. Heat remaining 1 tablespoon oil in large nonstick skillet over medium-high heat.
  7. Add trout fillets and cook until just opaque in center and browned, about 2 minutes per side.
  8. Divide greens among 4 plates.
  9. Place trout fillets and salsa alongside.

Nutrition Facts

Calories480kcal
Protein25.79%
Fat56.14%
Carbs18.07%

Properties

Glycemic Index
54.1
Glycemic Load
6.56
Inflammation Score
-9
Nutrition Score
34.882608703945%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.03mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:480.48kcal
24.02%
Fat:30.47g
46.87%
Saturated Fat:4.88g
30.48%
Carbohydrates:22.08g
7.36%
Net Carbohydrates:19.47g
7.08%
Sugar:14.74g
16.38%
Cholesterol:82.21mg
27.4%
Sodium:93.57mg
4.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.49g
62.98%
Vitamin B12:11.04µg
184.04%
Vitamin C:80.84mg
97.99%
Manganese:1.8mg
89.88%
Vitamin A:2681.96IU
53.64%
Vitamin K:42.42µg
40.4%
Phosphorus:399.02mg
39.9%
Vitamin B1:0.59mg
39.22%
Vitamin B3:7.61mg
38.04%
Vitamin D:5.53µg
36.85%
Vitamin B2:0.57mg
33.5%
Vitamin B5:3.1mg
30.99%
Vitamin B6:0.56mg
28.2%
Selenium:18.75µg
26.78%
Potassium:865.05mg
24.72%
Vitamin E:3.28mg
21.87%
Copper:0.41mg
20.7%
Folate:82µg
20.5%
Iron:3.02mg
16.77%
Magnesium:56.14mg
14.03%
Fiber:2.61g
10.44%
Calcium:92.38mg
9.24%
Zinc:1.3mg
8.64%
Source:Epicurious