Directions:
- Seasont the fillets with Essence. In a large saute pan, melt the butter. Stir in the flour, stirring constantly for 5 to 6 minutes for a medium brown roux. Add the onions, celery, and peppers. Season with salt, pepper, and cayenne. Cook for 6 to 7 minutes, stirring constantly, or until the vegetables are wilted. Add the water and stir until the mixture thickens, 6 to 7 minutes. Add the lemon juice and lay the trout in the pan and baste with the sauce. Cover and cook for 6 to 7 minutes or until the fish flakes easily with a fork. Add the parsley and remove from the heat. Serve over white rice
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 372.55 Kcal (1560 kJ) | ||
| Calories from fat | 172.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.17g | 29% | |
|---|---|---|---|
| Cholesterol | 124.18mg | 41% | |
| Sodium | 286.6mg | 12% | |
| Potassium | 830mg | 18% | |
| Total Carbs | 12.39g | 4% | |
| Sugars | 0.57g | 2% | |
| Dietary Fiber | 1.46g | 6% | |
| Protein | 33.41g | 67% | |
| Vitamin C | 15.6mg | 26% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 7.3mg | 40% | |
| Calcium | 161.9mg | 16% | |
| Amount Per 100 g | |||
| Calories | 94.52 Kcal (396 kJ) | ||
| Calories from fat | 43.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.86g | 29% | |
|---|---|---|---|
| Cholesterol | 31.5mg | 41% | |
| Sodium | 72.71mg | 12% | |
| Potassium | 210.57mg | 18% | |
| Total Carbs | 3.14g | 4% | |
| Sugars | 0.14g | 2% | |
| Dietary Fiber | 0.37g | 6% | |
| Protein | 8.48g | 67% | |
| Vitamin C | 3.9mg | 26% | |
| Vitamin A | 0.1mg | 15% | |
| Iron | 1.8mg | 40% | |
| Calcium | 41.1mg | 16% | |
* 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.
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