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Roasted trout with avocado-mango salsa

This is a basic recipe for roasting fish – quick, easy, and simple
Recipe and photo provided by CanolaInfo.org
Plate of roasted trout, mango salsa, rice, black beans and green salad
4 servings / 25 min

Prep 10 min / Cook 15 min

Ingredients

For trout:

  • 4 (120 g/4-oz) trout fillets
  • Canola oil cooking spray
  • Juice of 1 lemon or (about 3 tbsp/45 mL)
  • 1 tbsp (15 mL) canola oil
  • 1/4 tsp (1 mL) ground black pepper
  • 2 lemons, whole

For salsa:

  • 1 mango, peeled and cut into 1/2 inch (1.25 cm) cubes
  • 1 medium avocado, peeled and cut into 1/2 inch (1.25 cm) cubes
  • 1/2 red onion, diced
  • 1 tbsp (15 mL) lime juice
  • 1 tbsp (15 mL) canola oil
  • 1 tsp (5 mL) chili pepper powder
  • 2 tbsp (30 mL) cilantro, chopped
Directions

For trout:

  1. Preheat oven to 375° F (190° C).
  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. Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.
  4. Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.


For salsa:

  1.  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
  • 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
  • Sodium 50 mg
  • Potassium 1175 mg