Herb-Crusted Trout on Tomato Ragout

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Herb-Crusted Trout on Tomato Ragout
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
658
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie658 cal.(31 %)
Protein81 g(83 %)
Fat33 g(28 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A0.3 mg(38 %)
Vitamin D72.4 μg(362 %)
Vitamin E9.4 mg(78 %)
Vitamin K59.3 μg(99 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin29 mg(242 %)
Vitamin B₆1 mg(71 %)
Folate71 μg(24 %)
Pantothenic acid7.2 mg(120 %)
Biotin24.1 μg(54 %)
Vitamin B₁₂20 μg(667 %)
Vitamin C34 mg(36 %)
Potassium1,739 mg(43 %)
Calcium72 mg(7 %)
Magnesium120 mg(40 %)
Iron2.3 mg(15 %)
Iodine20 μg(10 %)
Zinc2.3 mg(29 %)
Saturated fatty acids8.7 g
Uric acid1,209 mg
Cholesterol241 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 Tomatoes
2 garlic cloves
2 Anchovy fillet
1 sprig rosemary
8 trout
salt
6 Tbsps olive oil
1 tsp Caper
2 bay leaves
freshly ground peppers
2 Tbsps parsley
1 tsp Mustard
4 Tbsps breadcrumbs
2 Tbsps butter
How healthy are the main ingredients?
olive oilparsleyMustardrosemaryTomatogarlic clove

Preparation steps

1.

Blanch tomatoes in a pot of boiling water for 10 seconds, peel, core and cut into small dice. Peel the garlic and press through a garlic press. Cut the anchovies cut into strips. Rinse the rosemary and shake dry.

2.

Lightly salt the fish on both sides.

3.

Preheat the oven to 180°C (approximately 350°F). In a roasting pan heat the oil and briefly saute the tomatoes with the garlic, anchovies, rosemary, capers and bay leaves. Season with salt and pepper. Place the trout fillets, skin side up next to each other on top of the vegetables. In a bowl, mix together the parsley, mustard, breadcrumbs and butter and season with pepper. Scatter the mixture over the trout and bake until the fish is easily pierced with a knife, about 20 minutes.

4.

Serve the ttrout atop the tomato ragout.