Baked Lake Trout
Trout provides plenty of protein as well as vitamins B6, B12, D, and niacin. These vitamins strengthen the bones, lower cholesterol levels, and activate the stomach and intestines.
The salt crust only adds a very subtle seasoning. Its main function is to prevent the water in the fish from evaporating, keeping the meat juicy and aromatic. A rule of thumb for the cooking time is if the salt crust turns light brown, it is ready!
(Percentage of daily recommendation)
|Calorie||198 kcal||(9 %)|
|Protein||35 g||(36 %)|
|Fat||6 g||(5 %)|
|Carbohydrates||0 g||(0 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0 g||(0 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||8.7 μg||(44 %)|
|Vitamin E||1.1 mg||(9 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||12 mg||(100 %)|
|Vitamin B₆||1.2 mg||(86 %)|
|Folate||12 μg||(4 %)|
|Pantothenic acid||3.4 mg||(57 %)|
|Biotin||14.9 μg||(33 %)|
|Vitamin B₁₂||8.7 μg||(290 %)|
|Vitamin C||2 mg||(2 %)|
|Potassium||597 mg||(15 %)|
|Calcium||30 mg||(3 %)|
|Magnesium||54 mg||(18 %)|
|Iron||1.2 mg||(8 %)|
|Iodine||18 μg||(9 %)|
|Zinc||1.8 mg||(23 %)|
|Saturated fatty acids||1.6 g|
|Uric acid||525 mg|
Rinse lemon in hot water and finely grate. Juice lemon. Rinse bay leaves and tear into small pieces.
Separate eggs, reserving yolks for another use. In a bowl, whisk egg whites until frothy.
Add sea salt and lemon juice to egg whites and mix together.
Add lemon zest and bay leaves to the salt. Mix thoroughly.
Line a baking sheet with parchment paper. Spread approximately 1/3 of the salt on the paper, in roughly the shape of the trout.
Rinse dill. Lay half of the dill sprigs on the salt.
Rinse fish and pat dry. Stuff the cavity with remaining dill.
Lay trout on the salt. Cover with the remaining salt; pat with your hands to make sure trout is completely encased in salt. Bake in a preheated oven at 400°F on the middle rack for 45-50 minutes.
Remove the fish from the oven and let it rest for 3 minutes. Gently break the salt crust (use a sharpening steel, the back of a large, heavy knife or a meat tenderizer), and lift it off. With two spoons, remove skin and detach flesh from the bone. Transfer fillets to a plate. Serve with roasted potatoes and aioli or hollandaise sauce.