Herbal Trout Fillets
Herbal Trout Fillets - Fine catch fresh from the oven
Healthy, because
Even smarter
Nutritional values
This is called noble nerve food: fish and vegetables cover the daily requirement of niacin 100 percent and vitamin B12 200 percent. The vitamin D - good for bones and teeth - which is also contained in the food, would theoretically even last for six days!
If you want the highest possible content of polyunsaturated fatty acids, you can also prepare the gratin with salmon fillet. It contains more than twice as many omega-3 fatty acids as trout fillet, namely a whopping 1,850 mg per 100 g!
(Percentage of daily recommendation)
| Calorie | 512 cal. | (24 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 33.3 μg | (167 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 302.8 μg | (505 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 7.9 μg | (263 %) | ||
| Vitamin C | 54 mg | (57 %) | ||
| Potassium | 1,682 mg | (42 %) | ||
| Calcium | 351 mg | (35 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 684 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams waxy potatoes
- 4 stalks Celery
- salt
- peppers
- 100 grams Sour cream
- 150 milliliters Vegetable broth
- ½ lemon
- 2 Steelhead trout (about 150 grams)
- 2 sprigs thyme
- ½ bunch Basil
- ½ bunch flat-leaf parsley
- 1 large Tomato (about 120 grams)
- 1 pc Parmesan (about 20 grams)
Kitchen utensils
Preparation steps
Peel the potatoes and cut into thin slices. Place in a bowl.
Rinse the celery, remove any strings and cut stalks into very thin slices. Mix with the potatoes.
Place potatoes and celery in a baking dish. Season with salt and pepper.
Whisk together the sour cream and broth in a bowl. Season with salt and pepper and pour into the baking dish. Bake the gratin in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F) until golden on top, about 25 minutes.
Meanwhile, rinse the lemon in hot water, wipe dry and finely grate the zest. Squeeze out lemon juice.
Rinse the trout fillets, pat dry and carefully remove the skin with a large knife. Season fish with salt and pepper.
Rinse the herbs, shake dry, pluck leaves and chop finely. Mix in a small bowl with the lemon zest.
Rinse tomato, cut out stem and cut tomato into thin slices.
Finely grate the cheese.
Remove gratin from the oven. Arrange trout fillets on top of vegetables.
Sprinkle with the herbs, arrange tomato slices on top to cover, and season with salt and pepper. Sprinkle with cheese, return to oven and bake until fish is cooked through and cheese is melted, 10-15 minutes. Serve immediately with lemon juice.
