EatSmarter exclusive recipe

Blue Trout

with Herb Potatoes
5
Average: 5 (1 vote)
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Blue Trout

Blue Trout - Blue trout—a culinary hit, and not only on Good Friday!

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Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
376
calories
Calories

Healthy, because

Even smarter

Nutritional values

The festive fish serves as a delicate nourishment for the nerves: one portion of trout blue covers the daily requirement of vitamin B12 to a proud 400 percent. Bones and teeth are also provided with plenty of building material, as vitamin D meets the daily requirement seven times over.

So that not only the vitamin and protein balance is right, but also fibre is added, it is best to serve a crisp green salad or steamed vegetables with the trout.

Instead of the herb potatoes you can also prepare a fresh potato salad. For example, try our colourful potato salad with crisp vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie376 kcal(18 %)
Protein45 g(46 %)
Fat11 g(9 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D38.6 μg(193 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.6 mg(122 %)
Vitamin B₆0.7 mg(50 %)
Folate54 μg(18 %)
Pantothenic acid3.1 mg(52 %)
Biotin7 μg(16 %)
Vitamin B₁₂8.7 μg(290 %)
Vitamin C30 mg(32 %)
Potassium1,200 mg(30 %)
Calcium48 mg(5 %)
Magnesium74 mg(25 %)
Iron2 mg(13 %)
Iodine11 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids5.1 g
Uric acid628 mg
Cholesterol139 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 stalk Leeks (about 120 grams)
4 stalks Celery (about 250 grams)
2 carrots (about 200 grams)
1 Parsnip
1 bunch parsley
1 bunch dill weed
3 bay leaves
1 teaspoon white peppercorns
3 cloves
1 ¼ pints White vinegar
salt
2 pounds waxy potatoes
peppers
1 lemon
4 very fresh trout (ready to cook; per 350 grams)
2 tablespoons butter (about 30 grams)
How healthy are the main ingredients?
LeekCelerycarrotParsnipparsleydill weed
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Sieve, 1 large Pot (with lid), 1 Roasting pan, 1 Pot, 1 Wooden spoon, 1 Slotted spoon, 1 large Bowl, 1 Peeler, 1 Measuring cups

Preparation steps

1.
Blue Trout preparation step 1

Rinse leek, drain well and cut into pieces. Rinse celery, wipe dry, remove any strings and cut into pieces.

2.
Blue Trout preparation step 2

Peel the carrots and parsnip and cut into pieces. Rinse the parsley and dill and shake dry.

3.
Blue Trout preparation step 3

Bring a large pot with 3 liters (approximately 3 quarts) water to a boil. Add all prepared vegetables, half of the prepared herbs, the bay leaves, peppercorns and cloves. Cover and cook over medium heat for 20 minutes. Season with a little salt and vinegar and cook for another 10 minutes.

4.
Blue Trout preparation step 4

Meanwhile, peel the potatoes, cut into halves or quarters depending on size and cook in a pan of boiling salted water until tender, about 20 minutes.

5.
Blue Trout preparation step 5

Pass the vegetable broth through a sieve into a roasting pan (discard solids). Season well with salt and pepper and bring to a boil. Rinse the lemon in hot water, wipe dry and cut into slices.

6.
Blue Trout preparation step 6

Gently rinse trout (do not remove the skin) and add fish and the lemon slices to the boiling broth. Cook over medium heat until fish is opaque throughout, 8-10 minutes.

7.
Blue Trout preparation step 7

Meanwhile, pluck leaves from the remaining herbs and coarsely chop with a large knife.

8.
Blue Trout preparation step 8

Drain potatoes, let cool briefly and place in a bowl. Mix in the butter and chopped herbs.

9.
Blue Trout preparation step 9

Carefully remove each piece of trout from broth and let drain briefly. Serve fish with the herb potatoes.