Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Blue Trout
- 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
- 3 bay leaves
- 1 tsp white peppercorns
- 3 cloves
- 1 ¼ pints White vinegar
- salt
- 2 lbs waxy potatoes
- peppers
- 1 lemon
- 4 very fresh trout (ready to cook; per 350 grams)
- 2 Tbsps butter (about 30 grams)
Rinse leek, drain well and cut into pieces. Rinse celery, wipe dry, remove any strings and cut into pieces.
Peel the carrots and parsnip and cut into pieces. Rinse the parsley and dill and shake dry.
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.
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.
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.
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.
Meanwhile, pluck leaves from the remaining herbs and coarsely chop with a large knife.
Drain potatoes, let cool briefly and place in a bowl. Mix in the butter and chopped herbs.
Carefully remove each piece of trout from broth and let drain briefly. Serve fish with the herb potatoes.
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
Healthy, because
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.
Even smarter
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.