Classic Trout Fillet with Grapes
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(0 votes)
Health Score:
68 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
503
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 36.5 μg | (183 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 156.2 μg | (260 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 4.5 mg | (75 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 10.3 μg | (343 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 1,274 mg | (32 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 694 mg | |||
| Cholesterol | 169 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
