Blue Trout with Julienne Vegetables and Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 36.2 μg | (181 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 84.2 μg | (140 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 20.6 mg | (172 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 222 μg | (74 %) | ||
| Pantothenic acid | 4.7 mg | (78 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 2,418 mg | (60 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 188 mg | (63 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 12.2 g | |||
| Uric acid | 711 mg | |||
| Cholesterol | 156 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 4 trout
- 1 lemon
- 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 White vinegar
- ½ tsp white peppercorns
- 2 carrots
- 2 Kohlrabi
- 500 grams waxy potatoes
- 80 grams butter
- ½ bunch parsley (finely chopped)
- lemons (for serving)
- salt
- Black pepper (freshly ground)
Preparation steps
Rinse soup vegetables and peel, as necessary, chop coarsely. Peel onion and cut into quarters. Place soup vegetables into a pot with 2 liters (approximately 8 cups) of water, add bay leaf, peppercorns, onion quarters, vinegar and 1 tablespoon of salt. Cut half of lemon into slices and add to the pot. Bring to a boil and simmer, covered, for 20 minutes. Reduce heat.
Squeeze juice from second lemon half. Rinse and pat dry fish, sprinkle with lemon juice.
Peel and rinse potatoes, quarter and cover with salted water, cook for 20 minutes and drain. Peel carrots and kohlrabi and slice into thin strips. Melt 40 grams (approximately 1 1/2 ounces) of butter in a pan and saute carrots and kohlrabi, covered, for about 8 minutes on low heat, stirring often. Season with salt and pepper.
Add trout to the broth and reduce heat to the lowest setting. Poach trout for 15 minutes, covered. Heat 40 grams (approximately 1 1/2 ounces) of butter in a pan. Toss potatoes briefly in butter and sprinkle with parsley. Arrange trout with vegetables, potatoes and lemon slices on plates and serve immediately. If desired, drizzle with melted butter.
