Ginger and Chilli Trout
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 50.4 μg | (84 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,199 mg | (30 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 616 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 shallot (finely chopped)
- 2 garlic cloves (finely chopped)
- 2 Tbsps vegetable oil
- 1 Tbsp tomato puree
- 4 Tomatoes (peeled and diced)
- 5 ozs canned Bean sprout (drained)
- cayenne pepper
- 4 trout approx. 350 g (12 oz) each
- 1 bunch cilantro (leaves torn off)
- fresh ginger (approx. 4 cm, cut into strips or grated)
- 2 red chili peppers (cut into strips)
Preparation steps
1.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Fry the shallot and garlic in hot oil. Stir in the tomato puree and then add the tomatoes. Simmer on a low heat for approx. 10 minutes then add the bean sprouts and season with salt and cayenne pepper. Remove from the heat and leave to cool slightly.
3.
Season the fish on the inside and outside with salt and ground black pepper and stuff with some of the tomato-bean sprout mixture and some coriander and then place on aluminium foil. Pour the rest of the sauce on top and sprinkle with the ginger, chilli and the remaining coriander. Close tightly and bake for 30 minutes. Unwrap and if desired serve on banana leaves.
