Trout with Herbs and Feta Cheese
Related recipes: Catfish,
Cheese, Cod, Fish,
Herbs, Main Dishes, National Fisheries Institute, Orange Roughy, Salmon,
Seafood, Tomatoes, Trout
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