Trout, Tomatoes & Basil in Parchment

Trout, Tomatoes & Basil in Parchment

Health Rating
Prep Cook Ready in Servings
10 min 15 min 25 min 4


1 pinch Coarse salt
1 dash Black pepper
2 small Tomato (sliced)
1 tsp Extra virgin olive oil (for drizzling)
1 cup Basil, fresh
4 fillet (160 gm) Trout, rainbow


1. Heat oven to 400 degrees.

2. Arrange fillets in the center of parchment rectangles. Season with salt and pepper and top with tomatoes. Drizzle with oil.

3. Fold parchment closed and transfer to a rimmed baking sheet.

4. Bake until fish is cooked through, 12 to 14 minutes. Top with basil before serving.


Nutrition Facts

Per Portion

Calories 202
Calories from fat 61
Calories from saturated fat 11.8
Total Fat 6.8 g
Saturated Fat 1.3 g
Trans Fat 0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 2.6 g
Cholesterol 93 mg
Sodium 89 mg
Potassium 900 mg
Total Carbohydrate 2.2 g
Dietary Fiber 0.8 g
Sugars 1.2 g
Protein 33 g

Dietary servings

Per Portion

Meat 1.8
Vegetables 0.5

Energy sources




is high in important nutrients like, vitamin B6, B12, selenium and iron!

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