Baked Trout with Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 86.8 μg | (145 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,681 mg | (42 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 670 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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
- ⅛ l Wine vinegar
- 1 tsp white peppercorns
- 2 organic lemons
- 500 grams Tomatoes
- 4 shallots
- 2 Tbsps olive oil
- 1 bunch cilantro
- 4 Tbsps breadcrumbs
- 30 grams butter
- salt
- peppers
Preparation steps
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.
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.
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.
