Ocean Trout

1. 1. Chop tomato and place into saucepan with capers and zest ˆ splash on balsamic vinegar and cook until tomatoes break down.

2. 2. Cook trout 1 min each side, then cover with hot tomato juice and leave to sit for at least 15 minutes.

3. 3. Garnish with chopped parsley.

4. 4. Eat at room temperature.

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Nutrient	Quantity
Total fats	2.7704 g
Protein	9.8464 g
Carbohydrates	17.8796 g
Energy	124.2931 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0575 g
Water	443.979 g
Aspartic acid	1.2057 g
Calcium, Ca	60.081 mg
Lutein + zeaxanthin	549.5352 g
Fiber, total dietary	5.5733 g
Carotene, beta	2006.027 g
Niacin	3.9469 mg
Fatty acids, total saturated 18:4	0.0181 g
Vitamin A, RAE	192.8829 g
Arginine	0.446 g
Riboflavin	0.1802 mg
Tocopherol, beta	0.0447 mg
Fatty acids, total saturated 20:1	0.0793 g
Glutamic acid	2.8039 g
Sodium, Na	37.1321 mg
Fatty acids, total saturated 16:1 undifferentiated	0.2032 g
Total lipid (fat)	2.7704 g
Manganese, Mn	0.7504 mg
Fructose	6.1208 g
Proline	0.275 g
Fatty acids, total saturated 16:0	0.3207 g
Choline, total	48.3507 mg
Sugars, total	11.7502 g
Serine	0.3562 g
Fatty acids, total saturated 18:0	0.0776 g
Fatty acids, total saturated 20:4 undifferentiated	0.0535 g
Vitamin B-6	0.4176 mg
Selenium, Se	3.59 g
Ash	2.5814 g
Vitamin D	43.9167 IU
Fatty acids, total saturated 18:1 undifferentiated	0.5426 g
Pantothenic acid	0.9571 mg
Phenylalanine	0.3504 g
Copper, Cu	0.3187 mg
Betaine	0.4468 mg
Thiamin	0.2669 mg
Retinol	4.8167 g
Methionine	0.2011 g
Iron, Fe	1.6473 mg
Carbohydrate, by difference	17.8796 g
Phosphorus, P	177.0631 mg
Folate, total	71.2998 g
Tocopherol, gamma	0.5361 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0572 g
Fatty acids, total saturated 22:1 undifferentiated	0.2352 g
Lycopene	11495.5622 g
Alanine	0.4765 g
Cholesterol	16.4333 mg
Valine	0.3836 g
Fatty acids, total saturated 18:2 undifferentiated	0.4076 g
Glycine	0.3674 g
Carotene, alpha	451.2444 g
Glucose (dextrose)	5.5847 g
Fatty acids, total saturated 14:0	0.0524 g
Zinc, Zn	0.9515 mg
Isoleucine	0.3516 g
Fatty acids, total polyunsaturated	0.7963 g
Leucine	0.59 g
Tocotrienol, alpha	0.0447 mg
Vitamin A, IU	3746.1992 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0518 g
Folate, DFE	71.2998 g
Tryptophan	0.0928 g
Vitamin C, total ascorbic acid	64.0701 mg
Phytosterols	31.9544 mg
Tyrosine	0.2611 g
Vitamin B-12	2.2072 g
Vitamin K (phylloquinone)	35.3237 g
Fatty acids, total saturated	0.4512 g
Histidine	0.2356 g
Fatty acids, total monounsaturated	1.0612 g
Threonine	0.3787 g
Folate, food	71.2998 g
Vitamin D (D2 + D3)	1.105 g
Vitamin D3 (cholecalciferol)	1.105 g
Vitamin E (alpha-tocopherol)	2.4743 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1496 g
Magnesium, Mg	55.8187 mg
Lysine	0.6609 g
Potassium, K	1165.3839 mg
Cystine	0.1034 g
Fluoride, F	10.2759 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Orange zest	1 teaspoon	1.94	0.5	0.004
Tomato	2	80.4198	17.3796	0.8936
Balsamic vinegar	2 teaspoons	0	0	0
Lemon zest	1 teaspoon	0	0	0
caper	4	0	0	0
trout	1	41.9333	0	1.8728