Baked Trout with Vegetables and Caper Sauce

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Baked Trout with Vegetables and Caper Sauce
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Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
412
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie412 cal.(20 %)
Protein47 g(48 %)
Fat14 g(12 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.4 mg(50 %)
Vitamin D36 μg(180 %)
Vitamin E8.6 mg(72 %)
Vitamin K165.8 μg(276 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin18.2 mg(152 %)
Vitamin B₆1.2 mg(86 %)
Folate144 μg(48 %)
Pantothenic acid4.9 mg(82 %)
Biotin18.6 μg(41 %)
Vitamin B₁₂10 μg(333 %)
Vitamin C241 mg(254 %)
Potassium1,771 mg(44 %)
Calcium133 mg(13 %)
Magnesium130 mg(43 %)
Iron4.3 mg(29 %)
Iodine25 μg(13 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.5 g
Uric acid700 mg
Cholesterol112 mg
Complete sugar11 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoBroccoliDillparsleyparsleytrout

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).

2.

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.

3.

Place packets on a baking sheet and cook for 25–30 minutes in preheated oven.

4.

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.

5.

Remove the trout from the oven, open the packets and serve with caper sauce.