Breaded Trout with Tomato Relish
Breaded Trout with Tomato Relish - Deliciously crispy with a Mediterranean twist
Healthy, because
Even smarter
Nutritional values
Vitamin B2, also called riboflavin, plays an important role in protein and energy metabolism. In addition, it protects the outer shell of our nerves. A good thing that fish has plenty of this vital substance.
Breaded fish also works well with breadcrumbs instead of semolina, preferably in the whole-grain variety. You can even make this yourself from dry bread - perfect as a tasty leftover! If you don't like olives, you can also prepare salsa with tomatoes and diced cucumber.
(Percentage of daily recommendation)
| Calorie | 471 cal. | (22 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 32 μg | (53 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 989 mg | (25 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 2 g |
Ingredients
Preparation steps
For the salsa, wash the tomatoes, cut out the stalks, quarter the tomatoes, remove the seeds and cut into small cubes. Cut olives into small pieces. Drain capers. Wash parsley, shake dry and chop finely. Halve the lemon and squeeze out the juice.
Mix all the prepared ingredients with 5 tablespoons of oil, salt and pepper in a small bowl and leave to infuse.
Wash dill, shake dry, and chop finely. Mix semolina with dill, salt, and pepper in a deep dish. Rinse fish fillets, pat dry, and coat in semolina mixture.
Fry breaded trout in a large pan in 2 portions. Heat 1 tablespoon oil and 1 teaspoon butter and fry the fillets for 2-3 minutes on each side over medium heat until golden brown. Remove and keep warm briefly if necessary.
Arrange breaded trout on plates or a platter and spread some tomato salsa on each. Serve with the remaining salsa.
