Healthy Gourmet Kitchen

Herb Crusted Trout Filets with Parsnips and Carrots

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Herb Crusted Trout Filets with Parsnips and Carrots

Herb Crusted Trout Filets with Parsnips and Carrots - Tender fish with crunchy vegetables - a successful contrast. Photo: Marieke Dammann.

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Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr
Ready in
Calories:
379
calories
Calories

Healthy, because

Even smarter

Nutritional values

Trout contains omega-3 fatty acids, which helps support cardiovascular health, as well as tons of lean protein. 

This healthy fish dish can be prepared with all kinds of fish. Just remember that depending on the thickness of the fish fillets, the cooking time may vary slightly.

1 serving contains
(Percentage of daily recommendation)
Calorie379 kcal(18 %)
Protein32 g(33 %)
Fat20 g(17 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A1.7 mg(213 %)
Vitamin D25.2 μg(126 %)
Vitamin E6 mg(50 %)
Vitamin K46.5 μg(78 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.2 mg(102 %)
Vitamin B₆0.6 mg(43 %)
Folate81 μg(27 %)
Pantothenic acid3.1 mg(52 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C28 mg(29 %)
Potassium1,269 mg(32 %)
Calcium79 mg(8 %)
Magnesium94 mg(31 %)
Iron2.8 mg(19 %)
Iodine12 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids3.1 g
Uric acid457 mg
Cholesterol79 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4
Trout fillets (about 6 ounces; with skin)
4 tablespoons
1
3 tablespoons
½ bunch
½ bunch
1 slice
4
2
5 grams
½ tablespoon

Preparation steps

1.

Wash trout fillets and pat dry. Heat 2 tablespoons of olive oil in a frying pan. Fry the fillets on both sides over medium heat for 10-15 seconds. Remove, lightly salt and pepper and set aside.

2.

Squeeze the juice of the lime. Roast the pine nuts in a hot dry pan, take them out and let them cool down.

3.

In the meantime, wash the herbs, shake dry, pluck the leaves, put some mint leaves aside. Finely chop toast and herbs and mix everything with 1 tbsp. olive oil and 2 tbsp. lime juice. Coarsely chop half of the pine nuts, add, salt and pepper everything.

4.

Clean carrots and parsnips, peel and cut lengthwise into fine strips. Peel ginger and chop finely.

5.

Heat the remaining olive oil in a frying pan. Fry the vegetable strips over medium heat for 10 minutes. Then add the ginger and honey and allow to caramelise for 3 minutes. Add salt.

6.

While the vegetable strips are frying, spread the herb crust on the trout fillets and cook in the preheated oven at 425°F for 10 minutes.

7.

Arrange the trout fillets with vegetables on 4 plates and sprinkle with the remaining herbs and pine nuts.