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WolfyOne · 02-25-2010, 12:58 PM

Baked Trout Recipe

Makes 3 servings

One dish High Carb and Protien meal!

Ingredients 3 trout fillet
1 salt and pepper to taste
16 ounce can diced tomatoes
1 teaspoons chopped parsley
1 tbsp garlic powder
1 tbsp lemon juice
1 yellow squash, diced
1 zucchini, diced
1/2 onion, diced
1 red bell pepper, diced
Directions
Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish.

In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish.

Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling.

Amount Per Serving
Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1

02-25-2010, 12:58 PM	#31
WolfyOne Magically Delicious How Do You Identify?: Gentle Butch Relationship Status: Single and content Join Date: Nov 2009 Location: Minnesota Posts: 6,558 My Photo Gallery Thanks: 22,052 Thanked 15,392 Times in 4,138 Posts Rep Power: 21474858	Baked Trout Recipe Makes 3 servings One dish High Carb and Protien meal! Ingredients 3 trout fillet 1 salt and pepper to taste 16 ounce can diced tomatoes 1 teaspoons chopped parsley 1 tbsp garlic powder 1 tbsp lemon juice 1 yellow squash, diced 1 zucchini, diced 1/2 onion, diced 1 red bell pepper, diced Directions Preheat oven to 400 F . Spray a 9x13 inch baking dish with 0 calorie cooking spray. Season the trout with salt and pepper to taste, and place in baking dish. In a large bowl, combine tomatoes, parsley, garlic, lemon juice, squash, zucchini, onion and bell pepper. Spread evenly over the fish. Bake for 35 minutes, or until fish flakes easily. Serve over brown rice for extra filling. Amount Per Serving Calories 199 ,Total Fat 5.6g, Saturated Fat 0.9g,Trans Fat 0.0g, Cholesterol 46mg, Sodium 358mg, Carbohydrates 18.2g, Dietary Fiber 5.3g, Sugars 10.3g, Protein 20.3g, Vitamin A 44% • Vitamin C 148%, Calcium 9% • Iron 1 __________________ Being deeply loved by someone gives you strength; loving someone deeply gives you courage --- Lao Tzo Last edited by WolfyOne; 02-25-2010 at 01:03 PM.