Baked Trout with Med Veg

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Baked Trout with Med Veg
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Health Score:
Health Score
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
769
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie769 kcal(37 %)
Protein52.64 g(54 %)
Fat53.47 g(46 %)
Carbohydrates22.79 g(15 %)
Sugar added0 g(0 %)
Roughage6.95 g(23 %)
Vitamin A1,213.17 mg(151,646 %)
Vitamin D0 μg(0 %)
Vitamin E1.05 mg(9 %)
Vitamin B₁0.84 mg(84 %)
Vitamin B₂0.87 mg(79 %)
Niacin21.01 mg(175 %)
Vitamin B₆0.6 mg(43 %)
Folate92.9 μg(31 %)
Pantothenic acid4.53 mg(76 %)
Biotin1.64 μg(4 %)
Vitamin B₁₂13.8 μg(460 %)
Vitamin C26.47 mg(28 %)
Potassium1,531.6 mg(38 %)
Calcium220.13 mg(22 %)
Magnesium88.62 mg(30 %)
Iron5.46 mg(36 %)
Iodine0.75 μg(0 %)
Zinc2.03 mg(25 %)
Saturated fatty acids7.8 g
Cholesterol136.36 mg
Author of this recipe:

Ingredients

for
4
Ingredients
26 ounces
whole, prepared trout (gutted)
2
Fennel bulb (roughly chopped)
2 sticks
Celery (chopped)
3
small carrots (peeled and halved through the stem)
1
onion (roughly chopped)
1
Leek (sliced and washed)
0.333 cup
baby Caper
cup
Dill (to garnish)
2 tablespoons
Chervil (finely chopped)
How healthy are the main ingredients?
Fennel bulbCelerycarrotLeekDill

Preparation steps

1.
Pre-heat the oven to 180°C | 350F | gas 4.
2.
Arrange the vegetables and capers in an oval roasting tray. Season and drizzle half of the olive oil over. Toss well to coat using your hands.
3.
Lay the trout on top and drizzle the remaining olive oil over. Season the inside of the fish.
4.
Bake in the oven for 30-35 minutes until the flesh is cooked and firm to the touch.
5.
Remove and garnish with coarse black pepper, chervil and the dill sprig. Serve immediately.