Penn Herb Wellness Guide
Trout with Herbs and Feta Cheese
Feta cheese, oregano, basil, and tomatoes fill the trout with a taste of the Mediterranean.
Ingredients
- 4 trout fillets
- 8 slices of Roma tomato
- 1/4 cup crumbled feta cheese
- 4 (1 to 2-inch) sprigs of fresh oregano and 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.
Recipe courtesy of the National Fisheries Institute
Alternatives: Salmon, catfish, cod, pollock, orange roughy
Nutrition Facts
Calories 190
Calories from Fat 108 (57%)
(18%)Total Fat 12g
(15%)Saturated Fat 3g
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
(18%)Cholesterol 54mg
(6%)Sodium 147mg
(10%)Potassium 356mg
Total Carbohydrate 2g
(5%)Dietary Fiber 1g
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.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.