Baked Trout
Baked Trout - Mexican inspired and very easy to prepare
Healthy, because
Even smarter
Nutritional values
The protein of trout and the vitamins A, C, D and E from vegetables and fruits form a strong team. It strengthens and supports muscles, brain, eyes, bones, heart and vessels for a smooth functioning.
Similarities here are by no means accidental: the salad contains the same ingredients as the famous guacamole cream. Do it like the Mexicans do and be sure to take nice ripe avocados so that you have the full, fine aroma.
(Percentage of daily recommendation)
| Calorie | 537 cal. | (26 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 38.5 μg | (193 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 76.2 μg | (127 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 8.7 μg | (290 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,358 mg | (34 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 672 mg | |||
| Cholesterol | 121 mg | |||
| Complete sugar | 10 g |
Ingredients
Kitchen utensils
Preparation steps
Drain corn. Rinse the tomatoes, cut into quarters, remove seeds and chop coarsely. Mix both in a bowl.
Cut avocado in half and remove the pit.
Remove the avocado flesh from the peel, cut into 2 cm (approximately 3/4 inch) cubes and add to the bowl.
Rinse, trim and cut white parts of scallions into thin rings. Rinse cilantro, shake dry and set 2 stalks aside. Chop the rest. Rinse chile pepper, cut in half lengthwise, remove seeds and chop finely. Add scallions, chile pepper and chopped cilantro to the bowl.
Squeeze lime. Mix half of the juice with salt and pepper to taste and combine with olive oil. Mix with the salad ingredients and set aside.
Rinse trout and pat dry. Season with remaining lime juice, salt and pepper and place on a greased baking sheet. Place 1 stalk cilantro in each abdominal cavity. Bake in preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) on the middle rack for 20 minutes. Place trout on plates and serve with the salad.
