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Servings: 1
32 g protein
69 g carbs
17 g fat
547 kcal

Trout is a flavorful fish packed with nutritional powerhouse. Try to get Brook trout fillet for this recipe as it is loaded with lean protein, omega-3, and 6 fatty acids and have low mercury content. I just cooked up quinoa and stir it with spinach, avocado and the trout to make a healthy dinner recipe. This whole recipe is packed with all the necessary nutrition to build strong muscles.

Bodybuilding Trout And Quinoa Hash

Ingredients for Prepare servings servings with these ingredients

  • oz
    1 x oz Fish, trout, rainbow, farmed, raw
    Per serving 17 g protein 0g carbs 5 g fat
  • oz
    0.5 x cup Quinoa, uncooked
    Per serving 12 g protein 55g carbs 5 g fat
  • oz
    1 x cup Baby Spinach
    Per serving 1 g protein 1g carbs 0 g fat
  • oz
    1 x NLEA serving Avocados, raw, California
    Per serving 1 g protein 3g carbs 5 g fat
  • oz
    1 x stalk, large Celery, raw
    Per serving 0 g protein 2g carbs 0 g fat
  • oz
    1 x tbsp chopped Onions, raw
    Per serving 0 g protein 1g carbs 0 g fat
  • oz
    1 x tbsp Spices, dill weed, dried
    Per serving 1 g protein 2g carbs 0 g fat
  • oz
    1 x dash Salt, table
    Per serving 0 g protein 0g carbs 0 g fat
  • oz
    1 x tbsp, ground Spices, pepper, black
    Per serving 1 g protein 4g carbs 0 g fat
  • oz
    1 x fl oz Lemon juice, raw
    Per serving 0 g protein 2g carbs 0 g fat
  • oz
    Oil, olive, salad or cooking
    Per serving 0 g protein 0g carbs 1 g fat
  • oz
    1 x 1 cup Water
    Per serving 0 g protein 0g carbs 0 g fat
Per serving
kcal
g protein
g carbs
g fat

Instructions

  • Heat oil in a sauce pan and cook onions until translucent. Add chopped celery and dill, cook until fragrant.
  • Add the quinoa and water and bring it up to boil. Reduce the heat to simmer.
  • Cook for about 20-30 minutes while stirring occasionally, until quinoa is fluffy.
  • Add spinach to the quinoa and cook just to wilt. Turn off the heat.
  • Meanwhile preheat the oven to 375 degree Fahrenheit. Grease a baking pan with non stick oil.
  • Place the fillet in the pan and bake for 10-12 minutes, until fish is cooked. Flake the fish with a fork and set aside.
  • Peel the avocado and remove the seed. Cut it into small size cubes.
  • In a serving dish combine the cooked quinoa, chopped avocado, lemon juice, salt and pepper. Toss to combine all the flavors.
  • Top it with the flaked trout and serve while still warm.

Nutritional Facts

per 1 serving size (unscaled)


Amount Per Serving


Calories 547 kcal

Calories from Fat 153


% Daily Values*


Total Fat 17 g

24.29%


Saturated Fat 2.7 g

11.25%



Polyunsaturated Fat 4.87 g



Monounsaturated Fat 6.79 g



Cholesterol 50 mg

20%



Sodium 265 mg

11.52%



Potassium 1358 mg



Total Carbohydrate 69 g

22.26%


Dietary Fiber 11.44 g

35.75%



Sugars 2.49 g

2.77%



Protein 32 g


Vitamin A 11%

Vitamin C 26.25%


Calcium 18.1%

Iron 53.85%


* Nutritional Values are estimated and may vary

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