Trout with Herbs and Feta Cheese

Make it a Meal

Add these dishes to make a full meal:

Orzo Mediterranean Style

Greek Lentil Soup

Walnut Cranberry Grain Loaf

Wine Pairings

Recipe courtesy of the National Fisheries Institute

Preparation facts

Total Time: 20 minutes

Yield: 4 servings

Ingredients

4 trout fillets

8 slices of Roma tomato

1/4 cup crumbled feta cheese

4 (1 to 2-inch) sprigs of fresh oregano & basil

4 tsp olive oil

Lemon herb seasoning

Directions

For each fillet, place in a microwave-safe dish. Sprinkle with lemon-herb seasoning and drizzle with oil. Cover dish with plastic wrap, turning back one corner to vent. Microwave on high for 1 1/2 minutes. Uncover. Arrange 2 tomato slices and a sprig of basil and oregano on fillet. Sprinkle with one tablespoon of cheese. Re-cover and vent; microwave on high for 1 to 1 1/2 minutes or until fish flakes easily when tested with a fork. Repeat with remaining fillets.

Alternatives: Salmon, catfish, cod, pollock, orange roughy

Nutrition facts

Serving Size 1 serving

Calories 190

Calories from Fat 108 (57%)

% Daily Value*

18%Total Fat 12g

15%Saturated Fat 2.9g

Polyunsaturated Fat 1.7g

Monounsaturated Fat 6.4g

18%Cholesterol 54mg

6%Sodium 147mg

10%Potassium 356mg

1%Total Carbohydrate 2g

5%Dietary Fiber 1.4g

Sugars 1g

Sugar Alcohols 0g

36%Protein 18g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

2006-09-07

Naturalpath