Baked Trout with Lemon
Nutritional values
(Percentage of daily recommendation)
| Calorie | 467 cal. | (22 %) | ||
| Protein | 64 g | (65 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 46.3 μg | (232 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 22.4 mg | (187 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 21.1 μg | (703 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,366 mg | (34 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 257 μg | (129 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 837 mg | |||
| Cholesterol | 354 mg | |||
| Complete sugar | 1 g |
Ingredients
- For the trout
- 500 grams mussels
- 100 milliliters dry white wine
- 250 grams shrimp
- 50 grams black, pitted Olives
- 1 lemon
- olive oil
- 1 Tbsp freshly chopped Dill
- 1 Tbsp freshly chopped parsley
- salt
- peppers
- 4 trout (about 250 grams or 1/2 pound)
- For garnish
- Dill
- parsley
- Lemon wedge
Preparation steps
For the trout, rinse and peel mussel shells. Boil wine in a pan and add mussels. Cover and cook for 6-8 minutes or until mussels have opened. Discard any that don't open. Drain, allow to cool and detach from shells. Coarsely chop and add shrimp and olives. Place in a bowl. Finely grate lemon zest and squeeze juice. Mix zest and juice with 4 tablespoons olive oil and herbs. Mix in with seafood and season with salt and pepper.
Preheat oven to 200°C (approximately 400°F).
Brush four pieces of baking paper with a little oil. Rinse trout, pat dry and season outside with salt and pepper. Place on baking paper and fill with seafood mixture. Seal baking paper over fish and bake for about 25 minutes.
Open papers just before serving and garnish with fresh herbs and lemon.
