Fried Trout with Beet Salad

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Fried Trout with Beet Salad

Fried trout with beet salad - Tender trout and root vegetables combine deliciously.

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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
350
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein31 g(32 %)
Fat17 g(15 %)
Carbohydrates19 g(13 %)
Sugar added1 g(4 %)
Roughage4.8 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D25.2 μg(126 %)
Vitamin E4 mg(33 %)
Vitamin K52.6 μg(88 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.5 mg(36 %)
Folate146 μg(49 %)
Pantothenic acid2.7 mg(45 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C34 mg(36 %)
Potassium1,247 mg(31 %)
Calcium67 mg(7 %)
Magnesium76 mg(25 %)
Iron2.3 mg(15 %)
Iodine8 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.7 g
Uric acid456 mg
Cholesterol79 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
300 grams red Beets
300 grams yellow Beets
1 tsp Cumin
1 tsp Coriander
salt
4 trout (each about 140 grams)
peppers
1 Tbsp Pastry flour
½ bunch Chives
1 bunch Watercress
2 red onions
5 Tbsps olive oil
100 milliliters Vegetable broth
2 Tbsps lemon juice
1 pinch sugar
How healthy are the main ingredients?
olive oilWatercressChivessugarCuminsalt

Preparation steps

1.

Rinse red and yellow beets and cook with cumin and coriander in boiling salted water for about 40 minutes. Drain and peel beets and let cool.

2.

Rinse trout fillets under cold water, pat dry and cut in half. Season trout fillets with salt and pepper and sprinkle with flour.

3.

Peel and grate horseradish. Rinse herbs and shake dry. Cut chives into rolls. Peel onions and dice finely.

4.

Heat 1 tablespoon oil in a pan and sauté onions over medium heat until translucent. Deglaze pan with broth and simmer to reduce almost completely. Remove pan from heat.

5.

Stir beet cubes, lemon juice, 1 pinch of sugar and 2 tablespoons oil into onion mixture and season with salt and pepper.

6.

Heat remaining oil in a pan and fry trout fillets on skin sides over medium heat for 2-3 minutes. Turn trout fillets over, remove pan from heat and let stand 1-2 minutes.

7.

Arrange trout fillets and beets on 4 plates and garnish with horseradish and herbs to serve.