Cajun Trout with Coconut Wild Rice & Salsa

20 55 976
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 2
Cajun Trout with Coconut Wild Rice & Salsa
Health Highlights

Ingredients


2 1/2 tsp Coconut sugar
1 cup Wild rice, dry
1 can(s) (15oz) Coconut milk, sweetened
1/2 cup Water
2 fillet (10oz) Trout
1 tbsp Vegetable oil (drizzle)
1 whole lime(s) Lime juice (fresh)
1/2 cup diced Pineapple (with juices)
1/2 avocado(s) Avocado (diced)
2 tbsp Cilantro (coriander)
1 green onion (stem) Green onion (diced)
1 tsp Onion powder (cajun seasoning)
1 tsp Cayenne pepper (cajun seasoning)
1 1/2 tsp, ground Thyme, dried (cajun seasoning)
1 dash Red pepper flakes (cajun seasoning)
2 tsp Celtic sea salt (cajun seasoning)
1 tsp Black pepper (cajun seasoning)
2 tsp Garlic powder (cajun seasoning)
1 tbsp Paprika, smoked (cajun seasoning)
1 1/4 tsp Oregano, dried (cajun seasoning)

Instructions


Rice will take about 45 minutes, so best to prep this first.

Take 1 cup dry wild rice to 2 cups liquid. Cook according to package: (boil milk, add rice, cover, simmer 45 min)

**1 can coconut milk will yield just under 2 cups of liquid, add water to coconut milk to make 2 full cups of liquid.

Preheat oven 425.

Dry fish fillet with paper towel, drizzle oil on it.

Rub the season and sugar into the filet and place on baking sheet lined with parchment paper, set aside.

While the oven is heating prep salsa:

Add pineapple, avocado, cilantro, green onion, half of a juiced lemon, salt and pepper. Mix thoroughly. Set aside.

When oven is ready place in for 10 minutes until fish flakes easy with a fork. Remove, let stand to cool.


Nutrition Facts

Per Portion

Calories 976
Calories from fat 354
Calories from saturated fat 92
Total Fat 39 g
Saturated Fat 10.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 9.9 g
Monounsaturated Fat 16.3 g
Cholesterol 164 mg
Sodium 1808 mg
Potassium 1918 mg
Total Carbohydrate 88 g
Dietary Fiber 12.2 g
Sugars 18.1 g
Protein 73 g

Dietary servings

Per Portion


Fruit 0.6
Grain 2.5
Meat 3.1
Vegetables 0.7

Energy sources


Pygal34%456.3960479096019151.8293344527350336%370.2753304323593282.209479426265430%308.8588135503347143.6288593611748234%36%30%CarbohydratesFatProtein
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