Poached Rainbow Trout (Mexican)

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 258.1
  • Total Fat: 10.4 g
  • Cholesterol: 78.2 mg
  • Sodium: 68.9 mg
  • Total Carbs: 13.3 g
  • Dietary Fiber: 1.4 g
  • Protein: 27.6 g

View full nutritional breakdown of Poached Rainbow Trout (Mexican) calories by ingredient
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You will require fresh trout or trout fillets, a pan that can tolerate high heat, and tin foil for this recipe. You will require fresh trout or trout fillets, a pan that can tolerate high heat, and tin foil for this recipe.
Number of Servings: 4


    2 pounds of fresh trout or trout fillets
    one roma tomato (halved and sliced very thin)
    one small/med onion (halved and sliced very thin)
    one green pepper (halved and sliced very thin)
    2-4 cloves of garlic smashed and diced
    1 Tbsp of olive oil
    1 cup of orange juice or the juice of 2 fresh oranges.
    2-4 long strips of tin foil long enough to be double the length of each fish or fillet.


To poach the fish, repeat directions on each of the fillets or whole fish. Most fillets are one serving with a whole fish being two servings (approx).

Oil one end of the foil using the olive oil.

Divide the vegetables for each foil to have equal amounts. Make a layer of vegetables for the fish to rest on.

Place the fish on the vegetable mix.

Cover the fish in more vegetables.

Fold the tin foil around the fish in tight rolls to make an envelope but leave the end open.

Before you seal the final end, pour 1/4 to 1/2 of the orange juice into the pouch and seal.

Cook over very high heat for 10 minutes for fillets or 15 minutes for whole fish.

Test for flakiness in the fish by cutting open the foil. If the fish needs more cooking, rewrap the whole package in more foil to cook 5 more minutes.

It is normal for slight burn/carmelization of the vegetables under the fish.

Eat the fish with tortillas, crackers, rice or chips (but don't forget they're "extra" on the calories)

This entire recipe can be adjusted for any medium-firm fish. Salmon is another favorite but requires longer cooking times. Shrimp can be poached by the pound in 5 minutes (may need extra orange juice).

Number of Servings: 4

Recipe submitted by SparkPeople user AUTENTICA.

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Member Ratings For This Recipe

  • Very Good
    1 of 1 people found this review helpful
    This was a very nice way to do the fish. Will cook it again - 10/22/08

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