Roasted trout with avocado-mango salsa

This is a basic recipe for roasting fish – quick, easy, and simple.
Recipe and photo provided by hellocanola.ca
390 cal Serves 4
Prep time 0h 10m
Cook time 0h 15m
Total time 0h 25m
Plate of roasted trout, mango salsa, rice, black beans and green salad

Ingredients

Directions

  1. Step 1

    Preheat oven to 375° F (190° C).

  2. Step 2

    Spray a 9 x 9 inch (22 x 22 cm) roasting pan or baking sheet with the canola oil spray. Place fillets inside and coat them with lemon juice, canola oil and pepper.

  3. Step 3

    Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.

  4. Step 4

    Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.

    For salsa:

  5. Step1

    Place mango, avocado, onion, lime juice, canola oil, chili powder, cilantro in a small mixing bowl and mix to combine. Salsa will keep in the refrigerator for two to three days.

Nutritional information

Per serving: 1 fillet and 1/2 cup (125 mL) salsa

Calories
390
Protein
35 g
Sodium
50 mg
Potassium
1175 mg
Total fat
19 g
Saturated fat
2.5 g
Cholesterol
95 mg
Carbohydrates
22 g
Fibre
4 g
Sugars
14 g
Added sugars
0 g

Favourite recipes

All recipes
A dish with oatmeal choco-cranberry cookies.
Desserts and baked goods

Oatmeal choco-cranberry cookies

In these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
A tray and a dish with pumpkin muffins on them
Desserts and baked goods

Pumpkin muffins

Prep: 20 mins 150 cal Serves 18
Roasted red pepper, squash, sweet potato, carrot and cauliflower in a casserole dish
Side dishes

Maple roasted vegetables

Delectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
A dish with chocolate almond bites with almonds, chocolate chips and oats on the side.
Desserts and baked goods

Chocolate almond bites

These little nuggets of tastiness are perfect to enjoy with coffee and share with a loved one.
Prep: 16 mins 47 cal Serves 10
Lentil and barley oven bake casserole in ceramic serving dish with a serving spoon and two empty bowls.
Meatless main dishes

Lentil and barley oven baked casserole

This hearty casserole is perfect to serve up any night of the week with a crunchy green salad served alongside.
Prep: 15 mins 340 cal Serves 4
Cabbage casserole in blue ceramic pot
Meat

Cabbage roll casserole

This casserole provides all the flavour of cabbage rolls without the work of rolling them!
Prep: 45 mins 200 cal Serves 8
Granola bar
Breakfast

Lunchbox granola bars

A healthy snack for school, work or home.
Prep: 40 mins 150 cal Serves 24
All recipes