Classic Trout Fillet with Grapes

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Classic Trout Fillet with Grapes
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Health Score:
68 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
503
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie503 cal.(24 %)
Protein45 g(46 %)
Fat24 g(21 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.4 mg(50 %)
Vitamin D36.5 μg(183 %)
Vitamin E5.2 mg(43 %)
Vitamin K156.2 μg(260 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.1 mg(134 %)
Vitamin B₆0.8 mg(57 %)
Folate101 μg(34 %)
Pantothenic acid4.5 mg(75 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂10.3 μg(343 %)
Vitamin C77 mg(81 %)
Potassium1,274 mg(32 %)
Calcium122 mg(12 %)
Magnesium85 mg(28 %)
Iron2.1 mg(14 %)
Iodine24 μg(12 %)
Zinc1.6 mg(20 %)
Saturated fatty acids12.5 g
Uric acid694 mg
Cholesterol169 mg
Complete sugar21 g

Ingredients

for
4
Ingredients
4 trout (gutted)
2 Tbsps butter
½ cup white wine
½ cup fish stock (or water)
9 ozs Broccoli
2 cups white Grape
1 cup cream (30% fat)
2 Tbsps parsley (very finely chopped)
How healthy are the main ingredients?
GrapeBroccoliparsleytrout

Preparation steps

1.
Heat the oven to 200ºC (180º fan) 400ºF, gas 6.
2.
Use the butter to liberally grease a roasting pan large enough to hold all the fish. Lay the fish in the pan, pour over the wine and stock and cover with tin foil. Place the pan in the oven and cook for 10-15 minutes or until the fish is cooked through.
3.
Meanwhile, boil or steam the broccoli for 4-5 minutes or until tender. Drain well and set aside in a warm place.
4.
Place the grapes in a small bowl, pour over boiling water and let stand for 1 minute. Drain well then peel off the skins, cut the grapes in half and remove the seeds.
5.
When the fish is cooked, remove from the pan and very carefully peel off the skin. Remove the fillets from the bone using a very sharp knife and set the fillets aside in a warm place.
6.
Strain the cooking liquid from the fish pan into a small saucepan. Bring to a boil, let it reduce a little then add the cream. Soimmer for 5 minutes over a very gentle heat then season with salt and pepper.
7.
Place two fish fillets one on top of the other onto each serving plate. Scatter the parsley along the length of the fish and serve with the broccoli, grapes and cream sauce.

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