Cajun Trout
Preparation time: 5 minutes
Cook time: 15 minutes
Ingredients
(for 2 servings)
1 tsp paprika
a pinch of cayenne pepper
1 tsp olive oil
1 tsp lime juice
1 tsp dried oregano
2 cloves of finely minced garlic
2 rainbow trout fillets (about 300g) salt and pepper to taste
Preparation
Combine paprika, cayenne pepper, oregano, oil, lime juice and garlic. Mix until formed into a paste. Rub skinless side of trout with the paste. Season with salt and pepper to taste.
Place trout skin side down in a non-stick skillet. Cook, turning once, until fish flakes easily with a fork - about 6 to 8 minutes.
Why is this recipe nutritious?
| Nutrition Facts | |||
| Per 1 serving (1/2 of the recipe) | |||
| Amount | % Daily Value | ||
| Calories 237 | |||
| Fat 10 g | 17% | ||
| Saturated 2.7 g | 14% | ||
| + Trans 0 g | |||
| Cholesterol 88 mg | |||
| Sodium 53 mg | 2% | ||
| Carbohydrate 2.3 g | 1% | ||
| Fibre 1 g | 4% | ||
| Sugars 0.2 g | |||
| Protein 32 g | |||
| Vitamin A | 23% | Vitamin C | 10% |
| Calcium | 12% | Iron | 6% |
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Nutrition Tip #10
Tips for incorporating variety of foods in a vegetarian diet:
1) Look for products that are fortified with calcium, vitamin D and vitamin B12.
2) Add nuts and seeds to salads, stews and soups to increase your protein intake
3) Aim for variety, it can be as easy as changing a side dish of your favourite entrée
4) Try new foods, experiment with new grains such as quinoa, couscous, barley and bulgur
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
CONTACT INFORMATION
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca