Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Coriander and Oat Breaded Trout
30 min., ready in 1 hr
Time:
421
calories
Calories:
Health Score:
79 / 100
Ingredientsfor
- 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
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.
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 %) |