Grilled Trout with Chimichurri Sauce
Grilled Trout with Chimichurri Sauce - Seaside vacation for the palate. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The high-quality omega-3 fatty acids from trout keep blood vessels elastic and can reduce high blood pressure. The crunchy peppers score high in vitamin C, which is important for an intact immune system, among other things.
Depending on what your own herb garden gives, the fresh herbs can be replaced with any other herbs of your choice. Instead of grilled trout with salad, you can also prepare grilled trout with grilled vegetables, which also fits perfectly. You could also replace the chimichurri with pesto.
(Percentage of daily recommendation)
| Calorie | 583 cal. | (28 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 35.2 μg | (176 %) | ||
| Vitamin E | 11.3 mg | (94 %) | ||
| Vitamin K | 112.7 μg | (188 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 10.2 μg | (340 %) | ||
| Vitamin C | 184 mg | (194 %) | ||
| Potassium | 1,323 mg | (33 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 704 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 2 ozs parsley
- ½ bunch cilantro
- ½ bunch oregano
- 2 garlic cloves
- 1 shallot
- coarse salt
- ½ Lime
- 6 ozs olive oil
- peppers
- 2 organic lemons
- 4 portions trout (9 ounces; ready to cook)
- salt
- 10 ozs colorful Cherry tomatoes
- 1 yellow Bell pepper
- 1 red Bell pepper
- 1 small onion
- ½ bunch Basil
Preparation steps
For the chimichurri, wash 2 bunches of parsley, coriander and oregano, shake dry and chop finely. Peel garlic and shallot, also chop finely. Puree everything with some coarse salt to a chunky paste. Add the juice of half a lime. Add 6 tablespoons olive oil and season with pepper.
Rinse lemons hot and cut into slices. Rinse trout, pat dry, salt inside and out, pepper. Fill with lemon slices and brush with 4 tablespoons of oil. Grill on hot grill for about 15 minutes.
Along the way for the salad clean and wash tomatoes and peppers. Cut tomatoes into quarters and peppers into cubes. Peel onion, halve and cut into fine strips. Wash basil and remaining parsley, shake dry and chop coarsely.
Mix remaining oil with salt and herbs, mix with tomatoes, peppers and onion in a bowl. Remove trout from grill, spread on plates, drizzle with chimichurri and serve grilled trout with salad.
