Baked Trout Ole

Bake fish with only a small amount of oil.

2 pounds trout fillet, cut into 6 pieces (any kind of fish can be used)

3 tablespoons lime juice (about 2 limes)

1 medium tomato, chopped

1/2 medium onion, chopped

3 tablespoons cilantro, chopped

1/2 teaspoon olive oil

1/4 teaspoon black pepper

1/4 teaspoon salt

1/4 teaspoon red pepper (optional)   

Preheat oven to 350ºF.

Rinse fish and pat dry. Place in baking dish.

In a separate dish, mix remaining ingredients together and pour over fish.

Bake for 15 to 20 minutes or until fork-tender.

Yield: 6 servings--Serving size: 1 piece

Each serving provides:

Calories: 230 

Total fat: 9 g 

Saturated fat: 2 g 

Cholesterol: 58 mg 

Sodium: 162 mg 

Calcium: 60 mg 

Iron: 1 mg

Source: http://www.nhlbi.nih.gov/health/public/heart/other/syah/bktrout.htm