Coriander and Oat Breaded Trout
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
421
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 36.8 μg | (184 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 53.3 μg | (89 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 4.3 mg | (72 %) | ||
| Biotin | 24.7 μg | (55 %) | ||
| Vitamin B₁₂ | 10.5 μg | (350 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 973 mg | (24 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 640 mg | |||
| Cholesterol | 221 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 trout (about 250g, ready to cook)
- salt
- peppers (from the mill)
- Lime juice
- 4 sprigs cilantro
- 3 Tbsps Pastry flour
- 2 eggs
- 1 tsp Coriander
- 1 dried chili pepper
- 150 grams Oats
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F) convection.
2.
Rinse trout thoroughly inside and out and pat dry. Season inside and out with salt and pepper and sprinkle with lime juice.
Place a cilantro sprig in abdominal cavity of each fish and coat fish in flour. Dip in beaten eggs. Crush coriander seeds with chile pepper in a mortar and mix with oats. Coat fish in oats. Place breaded fish on a baking sheet. Bake in oven until golden brown, 25-30 minutes, turning once while baking.
