colombian

Pan Seared Trout with Lime, Garlic, and Patacones

Name: Pan Seared Trout with Lime, Garlic, and Patacones
Yield: 1 serving
Cuisine: colombian
Ingredients: 176 g trout fillet; 194 g green plantain; 18 g vegetable oil; 18 g lime juice; 5 g garlic, minced; 9 g cilantro, chopped; 106 g tomato, sliced; 1 g salt; 0.44 g black pepper

This pan-seared dish pairs trout fillet with lime juice, garlic, minced and green plantain. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced Pescatarian Gluten free High satiety

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

39 g Protein

74 g Carbohydrates

24 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

176g trout fillet 176 kcal
194g green plantain 281 kcal
18g vegetable oil 159 kcal
18g lime juice 5 kcal
5g garlic, minced 7 kcal
9g cilantro, chopped 3 kcal
106g tomato, sliced 19 kcal
0.66 tsp (1g) salt 0 kcal
0.22 tsp (0g) black pepper 1 kcal

Cooking instructions

green plantainvegetable oil
Slice the green plantain into 1-inch pieces. Fry in hot oil 3-4 minutes until pale golden; drain briefly.
green plantainvegetable oilsalt
Flatten the plantain pieces with the bottom of a cup. Return to oil and fry 2-3 minutes until crisp. Salt lightly and set aside.
trout filletvegetable oilsaltblack pepper
Season trout with salt and pepper. Sear in a skillet with oil 3-4 minutes per side until cooked through.
trout filletlime juicegarliccilantrotomato
Mix lime juice with minced garlic and cilantro. Spoon over the trout and serve with patacones and tomato slices on the side.