Citrus Steamed Trout With Quinoa Pilaf Recipe

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Citrus Steamed Trout With Quinoa Pilaf
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Ingredients:

Directions:

  1. Preheat oven to 400 degrees.
  2. In the 2 tsp evoo, sauté the onions and peppers until onions are caramelized.
  3. In sauce pan, combine lemon juice, beef broth, seasoning and quinoa. Bring to boil, cover, and let boil for 8 minutes.
  4. While that's boiling, on a cookie sheet, place aluminum foil twice the length of it and make a shallow lip. Cover bottom in 4 tsp of evoo.
  5. Place fish skin down on foil.
  6. Mix vegetables into the quinoa and pour mixture over fish. The quinoa will still be soupy.
  7. Arrange the lemon and limes over top.
  8. Fold over the foil and pinch the sides closed, making an airtight pouch.
  9. Place in oven for 8 minutes.
  10. Remove pan from oven but let pouch set closed for another 5 to 10 minutes before opening it.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 410.54 Kcal (1719 kJ)
Calories from fat 120.12 Kcal
% Daily Value*
Total Fat 13.35g 21%
Cholesterol 66.89mg 22%
Sodium 940.14mg 39%
Potassium 1093.16mg 23%
Total Carbs 39.04g 13%
Sugars 2.75g 11%
Dietary Fiber 5.48g 22%
Protein 32.28g 65%
Vitamin C 149.3mg 249%
Iron 3.7mg 21%
Calcium 124.1mg 12%
Amount Per 100 g
Calories 96.65 Kcal (405 kJ)
Calories from fat 28.28 Kcal
% Daily Value*
Total Fat 3.14g 21%
Cholesterol 15.75mg 22%
Sodium 221.33mg 39%
Potassium 257.35mg 23%
Total Carbs 9.19g 13%
Sugars 0.65g 11%
Dietary Fiber 1.29g 22%
Protein 7.6g 65%
Vitamin C 35.1mg 249%
Iron 0.9mg 21%
Calcium 29.2mg 12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.5
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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