Baked Trout with Tomatoes

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Baked Trout with Tomatoes
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
339
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie339 kcal(16 %)
Protein20.4 g(21 %)
Fat19.19 g(17 %)
Carbohydrates21.37 g(14 %)
Sugar added0 g(0 %)
Roughage4.07 g(14 %)
Vitamin A385.02 mg(48,128 %)
Vitamin D0 μg(0 %)
Vitamin E1.14 mg(10 %)
Vitamin B₁0.41 mg(41 %)
Vitamin B₂0.35 mg(32 %)
Niacin8.52 mg(71 %)
Vitamin B₆0.35 mg(25 %)
Folate52.91 μg(18 %)
Pantothenic acid1.68 mg(28 %)
Biotin6.38 μg(14 %)
Vitamin B₁₂4.68 μg(156 %)
Vitamin C39.73 mg(42 %)
Potassium763.86 mg(19 %)
Calcium108.14 mg(11 %)
Magnesium44.16 mg(15 %)
Iron3.88 mg(26 %)
Iodine0.75 μg(0 %)
Zinc1.01 mg(13 %)
Saturated fatty acids5.77 g
Cholesterol62 mg

Ingredients

for
4
Ingredients
4 medium sized trout
1 bunch Soup vegetables (such as carrot, leek, parsnip or other aromatic vegetables such as celery or onion)
1 onion
1 bay leaf
liter Wine vinegar
1 teaspoon white peppercorns
2 organic lemons
500 grams tomatoes
4 shallots
2 tablespoons olive oil
1 bunch cilantro
4 tablespoons breadcrumbs
30 grams butter
salt
peppers
How healthy are the main ingredients?
tomatoolive oiltroutonionlemonshallot

Preparation steps

1.

Rinse soup vegetables, trim and chop. Peel onion and quarter. Put all in a pot with 2 liters (approximately 8 1/2 cups) of water, bay leaf, peppercorns, 1 tablespoon salt and vinegar. Cut half of a lemon into slices and add to the broth. Bring to a boil, then reduce heat and simmer for 20 minutes.

2.

Rinse trout inside and out and sprinkle with 2 tablespoons of lemon juice. Reduce cooking broth to low, slide trout into the broth, cover the pot and cook over low heat for 15 minutes. Lift trout out of the broth and drain well.

3.

Rinse tomatoes, cut into slices, and layer slices in a casserole dish. Peel shallots and finely chop. Rinse cilantro, chop and sprinkle over the tomatoes with the shallots. Drizzle with olive oil, top with the trout and sprinkle with breadcrumbs. Dot with butter and bake in preheated oven at 175°F (approximately 350°F) until browned, about 10 minutes. Cut the remaining lemon into wedges and serve with the trout.