Estimated Nutrition (whole recipe, rough)
Counts 6 of 10 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Rainbow Trout | not in our table | 0 |
| Sea Trout | not in our table | 0 |
| Pike | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup small broccoli florets (about 6 ounces)
- 1 medium carrot, cut into matchstick-size strips
- ½ cup thinly sliced yellow summer squash
- 1 x 2-pound dressed rainbow trout, sea trout, or pike
- ½ tsp dried basil, crumbled
- ½ tsp dried oregano, crumbled
- ¼ tsp salt
- ⅛ tsp black pepper
Directions
Preheat oven to 350°F.
Cook broccoli, carrots, and squash in a saucepan in a small amount of boiling water over high heat for 1 minute.
Drain and set aside.
Rinse fish with cold water and pat dry with paper towels.
To assemble fish bundle, tear off 1 or 2 pieces of foil large enough to encase the fish.
Place fish in the middle of the foil.
In a small bowl, combine basil, oregano, salt, and pepper.
Sprinkle half the herb mixture inside the cavity of the fish.
Arrange vegetables inside and around the fish.
Sprinkle with remaining herb mixture.
Bring foil up and around fish; seal tightly.
Place fish bundle on a baking sheet.
Bake about 40 minutes, or until fish flakes easily when tested with a fork.
To serve, unwrap fish and place on a serving platter.
Arrange vegetables around fish.