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.
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.
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 25.2 μg | (126 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 46.5 μg | (78 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 7 μg | (233 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,269 mg | (32 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 457 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 10 g |
Ingredients
Preparation steps
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.
Squeeze the juice of the lime. Roast the pine nuts in a hot dry pan, take them out and let them cool down.
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.
Clean carrots and parsnips, peel and cut lengthwise into fine strips. Peel ginger and chop finely.
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.
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.
Arrange the trout fillets with vegetables on 4 plates and sprinkle with the remaining herbs and pine nuts.
