EatSmarter exclusive recipe

Baked Trout

with Spicy Avocado-Corn Salad
4.5
Average: 4.5 (4 votes)
(4 votes)
Baked Trout

Baked Trout - Mexican inspired and very easy to prepare

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Health Score:
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
537
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein of trout and the vitamins A, C, D and E from vegetables and fruits form a strong team. It strengthens and supports muscles, brain, eyes, bones, heart and vessels for a smooth functioning.

Similarities here are by no means accidental: the salad contains the same ingredients as the famous guacamole cream. Do it like the Mexicans do and be sure to take nice ripe avocados so that you have the full, fine aroma.

1 serving contains
(Percentage of daily recommendation)
Calorie537 kcal(26 %)
Protein46 g(47 %)
Fat31 g(27 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D38.5 μg(193 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.8 mg(123 %)
Vitamin B₆0.9 mg(64 %)
Folate74 μg(25 %)
Pantothenic acid3.9 mg(65 %)
Biotin18.4 μg(41 %)
Vitamin B₁₂8.7 μg(290 %)
Vitamin C50 mg(53 %)
Potassium1,358 mg(34 %)
Calcium93 mg(9 %)
Magnesium108 mg(36 %)
Iron2.7 mg(18 %)
Iodine12 μg(6 %)
Zinc3.7 mg(46 %)
Saturated fatty acids5.3 g
Uric acid672 mg
Cholesterol121 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 ounces Corn (canned; drained weight)
2 ripe tomatoes (each 50 grams)
1 ripe Avocado (about 200 grams)
2 scallions
6 sprigs cilantro
1 small red chile pepper
1 small Lime
salt
peppers
2 tablespoons olive oil
2 trout (ready to cook, each 350 grams)
How healthy are the main ingredients?
Cornolive oiltomatoAvocadoLimesalt
Preparation

Kitchen utensils

1 Baking sheet, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Slotted spatula, 1 Can opener

Preparation steps

1.
Baked Trout preparation step 1

Drain corn. Rinse the tomatoes, cut into quarters, remove seeds and chop coarsely. Mix both in a bowl.

2.
Baked Trout preparation step 2

Cut avocado in half and remove the pit.

3.
Baked Trout preparation step 3

Remove the avocado flesh from the peel, cut into 2 cm (approximately 3/4 inch) cubes and add to the bowl.

4.
Baked Trout preparation step 4

Rinse, trim and cut white parts of scallions into thin rings. Rinse cilantro, shake dry and set 2 stalks aside. Chop the rest. Rinse chile pepper, cut in half lengthwise, remove seeds and chop finely. Add scallions, chile pepper and chopped cilantro to the bowl.

5.
Baked Trout preparation step 5

Squeeze lime. Mix half of the juice with salt and pepper to taste and combine with olive oil. Mix with the salad ingredients and set aside.

6.
Baked Trout preparation step 6

Rinse trout and pat dry. Season with remaining lime juice, salt and pepper and place on a greased baking sheet. Place 1 stalk cilantro in each abdominal cavity. Bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) on the middle rack for 20 minutes. Place trout on plates and serve with the salad.