Marinated Trout
Marinated Trout - A fine entree for four or main course for two
Healthy, because
Even smarter
Nutritional values
The trout is full of omega-3 fatty acids which have a positive impact on blood fats, blood pressure and the cardiovascular system.
This variation of the Scandinavian classic "Graved Salmon" is best accompanied by whole-grain toast or a whole-grain baguette.
(Percentage of daily recommendation)
| Calorie | 236 cal. | (11 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6.2 μg | (31 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 146.2 μg | (244 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 666 mg | (17 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 393 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 2 Steelhead trout (or other trout, with skin, each about 10 ounces)
- 1 tsp Coriander
- 5 black peppercorns
- 1 Lime
- 4 tsps salt
- 1 Tbsp sugar
- 1 Tbsp honey
- 3 Tbsps Canola oil
- 1 bunch Dill
- 1 Cucumber
- 1 small Mango (about 7 ounces)
- 1 Red onion
- Tabasco sauce (to taste)
- peppers
Kitchen utensils
Preparation steps
With tweezers, remove any small bones from the fish fillets.
Rinse fish with cold water and pat dry. Place skin side down in a shallow baking dish.
Coarsely crush coriander seeds and peppercorns in a mortar (or use a mini chopper).
Squeeze juice from lime. Mix 3 tablespoons of lime juice with crushed spices, salt, sugar, honey and 1 tablespoon oil in a bowl. Evenly sprinkle lime mixture on the fish fillets.
Rinse dill, shake dry, pluck fronds and coarsely chop. Sprinkle dill over the fillets. Cover with plastic wrap and refrigerate for 6 hours.
About 30 minutes before serving, rinse cucumber and wipe dry. Trim ends, halve cucumber lengthwise and remove the seeds with a spoon.
Cut cucumber into small cubes.
Peel mango, remove pit and cut into small dice. Peel onion and cut into very thin rings. Mix mango and onion with remaining oil and lime juice and 2-3dashes of Tabasco (or to taste). Season with salt and pepper.
Remove dill from marinated fish.
Cut fish into thin slices and serve with the salad.
