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Baked or Grilled Trout
Baked or Grilled Trout

Portions: 8 Serving size: 3 ounces

Ingredients

  • 2 pounds rainbow trout fillets
  • 1 tablespoon cooking oil or spray oil
  • 1/2 teaspoon salt
  • 1 teaspoon salt-free lemon pepper
  • 1/2 teaspoon paprika

Preparation

(Baked)

  1. Preheat oven to 350° F.
  2. Wash and dry fillets. Rub lightly with oil.
  3. In a large baking dish, place the fillets skin down.
  4. Combine seasonings in a small bowl. Sprinkle evenly over fillets.
  5. Bake uncovered for 20 to 30 minutes or until the trout fillets flake easily with a fork.

(Grilled)

  1. Preheat grill on high heat.
  2. Spray or brush fillet side of the trout fillets lightly with oil. Combine seasonings in a small bowl. Sprinkle evenly over fillets.

8. Place directly on the grill, fillet side down. Cook for 4 minutes. Spray or brush skin lightly with oil. Turn fillets over and cook until fish flakes easily with fork, about 3 to 5 minutes.

Helpful hints

  • For additional seasoning, try adding cayenne pepper or salt-free herb seasoning combinations.
  • If you are on a low-protein diet, adjust the serving size to your individual meal plan.

Nutrients per serving

  • Calories 161
  • Protein 21 g
  • Carbohydrates 0 g
  • Fat 8 g
  • Cholesterol 58 mg
  • Sodium 169 mg
  • Potassium 385 mg
  • Phosphorus 227 mg
  • Calcium 75 mg
  • Fiber 0.1 g