Baked Trout with Vegetables and Caper Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 165.8 μg | (276 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 4.9 mg | (82 %) | ||
| Biotin | 18.6 μg | (41 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 241 mg | (254 %) | ||
| Potassium | 1,771 mg | (44 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 700 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the trout and vegetables
- 4 whole trout (ready to cook, headless, about 350 grams)
- salt
- freshly ground peppers
- 200 grams parboiled potatoes
- 2 Zucchini
- 2 yellow Bell pepper
- 200 grams Cherry tomatoes (on vine)
- 200 grams Broccoli
- 8 garlic cloves
- 2 untreated lemons
- ½ bunch Dill
- ½ bunch parsley
- olive oil
- For the caper sauce
- 1 shallot
- 3 Tbsps Caper (from a jar)
- 2 Tbsps freshly chopped parsley
- 2 Tbsps lemon juice
- 2 Tbsps White vinegar
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
For the trout and vegetables: Rinse the trout, pat dry, and season with salt and pepper inside and out. Peel the potatoes and cut into bite-sized pieces. Rinse the vegetables. Cut the zucchini lengthwise into thin slices and remove the seeds. Cut the bell peppers into wedges. Press the garlic and mix with the vegetables. Divide vegetable mixture between 4 pieces of parchment paper and spread out. Season with salt and pepper. Rinse the lemons in hot water, pat dry and cut into thin slices. Rinse the herbs and shake dry. Put the lemon and herbs inside the fish. Place fish on top of the vegetables and drizzle with oil. Add the tomatoes, fold the parchment paper over the trout and seal.
Place packets on a baking sheet and cook for 25–30 minutes in preheated oven.
Meanwhile, for the sauce, peel and finely chop the shallot. Mix with the capers, chopped parsley, 8 tablespoons oil, lemon juice and vinegar. Season with salt and pepper.
Remove the trout from the oven, open the packets and serve with caper sauce.
