Roasted trout with avocado-mango salsaPrint

INGREDIENTS

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

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

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 INFO
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