½ fillet with ¼ of
tomato mixture


Calories 211
Total fat 8 g
Saturated fat 2 g
Sodium 111 mg
Carbohydrates 6 g
Fiber 1 g
Protein 27 g


The delicate texture of trout requires broiling or baking in a hot oven rather than grilling on a barbecue. 
Makes 4 servings
Cooking time: 5 minutes


Prep: 10 minutes

  • 1 lb  rainbow trout fillets (2 medium or 4 small)  500 g
  • ½ cup  finely chopped fresh coriander (see Tip)  125 mL
  • ½ tsp  grated lime rind  2 mL
  • 2 tbsp  fresh lime juice  25 mL
  • 1 tsp  olive oil  5 mL
  • Pinch  each salt and freshly ground pepper  Pinch
  • 2 cups  chopped tomatoes  500 mL 


  1. Wipe fish with paper towels; split medium fillets lengthwise. Spray shallow baking dish with non-stick cooking spray; arrange fillets in dish in single layer.
  2. Stir together coriander, lime rind, lime juice, oil, salt and pepper. Combine 2 tbsp (25 mL) of the lime mixture with chopped tomatoes; set aside. Spread remainder over fish; let stand for 10 minutes.
  3. Broil fish 4 inches (10 cm) from heat for 5 minutes or until fish flakes easily with fork. Serve with reserved tomato mixture. 


Canada’s Choice per Serving: 4 Meat & Alternatives, Extra

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca


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