Coriander and Oat Breaded Trout

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Coriander and Oat Breaded Trout
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
421
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie421 cal.(20 %)
Protein48 g(49 %)
Fat11 g(9 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0.2 mg(25 %)
Vitamin D36.8 μg(184 %)
Vitamin E4.3 mg(36 %)
Vitamin K53.3 μg(89 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.6 mg(138 %)
Vitamin B₆0.5 mg(36 %)
Folate76 μg(25 %)
Pantothenic acid4.3 mg(72 %)
Biotin24.7 μg(55 %)
Vitamin B₁₂10.5 μg(350 %)
Vitamin C14 mg(15 %)
Potassium973 mg(24 %)
Calcium49 mg(5 %)
Magnesium104 mg(35 %)
Iron3.1 mg(21 %)
Iodine13 μg(7 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.4 g
Uric acid640 mg
Cholesterol221 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
4 trout (about 250g, ready to cook)
salt
peppers (from the mill)
Lime juice
4 sprigs cilantro
3 Tbsps Pastry flour
2 eggs
1 tsp Coriander
1 dried chili pepper
150 grams Oats
How healthy are the main ingredients?
Oatstroutsaltegg

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F) convection.

2.

Rinse trout thoroughly inside and out and pat dry. Season inside and out with salt and pepper and sprinkle with lime juice.
Place a cilantro sprig in abdominal cavity of each fish and coat fish in flour. Dip in beaten eggs. Crush coriander seeds with chile pepper in a mortar and mix with oats. Coat fish in oats. Place breaded fish on a baking sheet. Bake in oven until golden brown, 25-30 minutes, turning once while baking.