Baked Trout with Root Vegetables
Baked trout with root vegetables - Fresh from the stream directly to the plate
Healthy, because
Even smarter
Nutritional values
Keep the heart intact: The abundant omega-3 fatty acids from trout can protect us from elevated cholesterol and dangerous vasoconstriction.
If you can not get trout, you can prepare the dish with salmon fillets. Instead of stuffing the fish with garlic and parsley, you can just put it on the fillets.
(Percentage of daily recommendation)
| Calorie | 521 cal. | (25 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 50 μg | (83 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.7 mg | (148 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 22.5 μg | (50 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,820 mg | (46 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 661 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 2 Tbsps mixed nut kernels (e.g. hazelnut and walnut kernels)
- 1 ¾ ozs almonds
- 4 trout (ready to cook, 12 ounce each)
- 1 Tbsp lemon juice
- salt
- peppers
- 4 garlic cloves
- 1 bunch parsley
- 3 Tbsps olive oil
- 18 ozs carrots
- 2 parsley roots
- 1 red pointed pepper
- 1 shallot
- 2 ozs Dried apricot
- 1 ¾ ozs raisins
- 2 generous pinches Harissa powder
- 2 generous pinches Ras el hanout
- 2 bay leaves
- 9 ozs Vegetable broth
- ½ organic lemon
- 3 ½ ozs Pomegranate seed
Preparation steps
Roast nuts and almonds in a hot pan without fat over medium heat for 3 minutes, then set aside. Rinse trout, pat dry, rub with lemon juice, salt, and pepper inside and out. Peel garlic, cut into fine slices. Wash parsley, shake dry, and chop. Add garlic and half of the parsley to the belly of the fish. Cover a baking tray with baking paper, place fish on it, and brush with 1 tablespoon oil. Bake in a preheated oven at 200 °C / 400 °F for 20 minutes, turning.
Meanwhile, clean carrots and parsley roots, peel, slice into fine strips and cook in boiling salted water for 5-6 minutes; then rinse and drain. Halve, seed, wash and dice bell bell pepper. Peel and finely dice the shallot.
Heat the remaining oil in the pan. Sauté shallot and diced peppers for 3 minutes over medium heat. Add carrots and parsley root and fry for 3 minutes. Cut apricots into small pieces, add to pan with raisins and nuts and mix in. Season everything with salt, pepper, harissa and Ras el-Hanout and add bay leaves. Pour in the broth, cover and simmer over low heat for about 5 minutes.
Meanwhile, rinse lemon half hot and cut into thin slices. Put half of the vegetables on plates. Arrange trout on top and spread remaining vegetables on top. Sprinkle everything with pomegranate seeds and remaining parsley and garnish with lemon slices.
