Grilled Steelhead Trout
Trout is rich in omega-3 fatty acids, which can help prevent high cholesterol levels. This dish is also a great source of vitamin E, which enhances the positive properties of fatty acids, and vitamin B12, which helps with blood formation.
You can always substitute the mint for more traditional basil or even parsley.
(Percentage of daily recommendation)
|Calorie||243 kcal||(12 %)|
|Protein||28 g||(29 %)|
|Fat||13 g||(11 %)|
|Carbohydrates||1 g||(1 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0.5 g||(2 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||6.7 μg||(34 %)|
|Vitamin E||2.4 mg||(20 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||9.9 mg||(83 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||17 μg||(6 %)|
|Pantothenic acid||2.6 mg||(43 %)|
|Biotin||12 μg||(27 %)|
|Vitamin B₁₂||6.7 μg||(223 %)|
|Vitamin C||8 mg||(8 %)|
|Potassium||526 mg||(13 %)|
|Calcium||40 mg||(4 %)|
|Magnesium||58 mg||(19 %)|
|Iron||1.7 mg||(11 %)|
|Iodine||14 μg||(7 %)|
|Zinc||1.6 mg||(20 %)|
|Saturated fatty acids||2.5 g|
|Uric acid||403 mg|
Rinse fish fillets, pat dry and pull out any remaining pin bones with tweezers.
Season the flesh side of the fillets with salt and pepper and coat with the mustard.
Place the fillets with the smeared sides together.
Rinse and dry lemon and cut into slices. Place half of the slices in an oiled fish grill basket.
Place the double fillet in the fish grill basket and cover with the remaining lemon slices. Secure the grill basket closed and keep the fillets cold.
Rinse mint and parsley. Shake dry, pluck leaves and coarsely chop. Peel the garlic and finely chop.
Toast pine nuts in a dry frying pan. Pour onto a plate and allow to cool completely. Finely chop pine nuts.
Mix herbs, garlic and pine nuts in a bowl with the oil. Season with salt and pepper and set aside.
Grill trout on medium hot grill for 6-7 minutes on each side.
The fish is done when the skin can be easily removed. Serve with the pesto.