Lemon Trout with Herbs and Garlic
Nutritional values
(Percentage of daily recommendation)
| Calorie | 733 cal. | (35 %) | ||
| Protein | 63 g | (64 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 54.7 μg | (274 %) | ||
| Vitamin E | 14.8 mg | (123 %) | ||
| Vitamin K | 89.8 μg | (150 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 22.7 mg | (189 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 6.1 mg | (102 %) | ||
| Biotin | 25.4 μg | (56 %) | ||
| Vitamin B₁₂ | 15.3 μg | (510 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,559 mg | (39 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 921 mg | |||
| Cholesterol | 327 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the fish
- 1200 grams ready to cook trout (4 pieces)
- 2 garlic cloves
- 4 garlic cloves
- 8 sprigs Lemon thyme
- 250 grams Cherry tomatoes
- 3 lemons
- 1 shallot
- ½ bunch parsley
- 3 Tbsps vegetable oil
Preparation steps
For the fish, rinse the trout under cold running water and pat dry with paper towels.
Score the trout several times on each side, about 1 cm (approximately 1/2 inch) deep.
Peel the cloves of garlic and the shallot and finely chop both. Rinse the lemons in hot water, squeeze half into the garlic-onion mixture and cut the other into wedges. Rinse and halve the tomatoes. Rinse the herbs, shake dry, pluck the leaves from the stems and finely chop. Mix the chopped herbs with garlic mixture, season with salt and pepper, then stir in the oil.
Fill the trout with half of the herb mixture and spread the rest on the outside, then let marinate for about 1 hour in the refrigerator.
Meantime for the dip, rinse the herbs, shake dry, pluck the leaves from the stems and finely chop. Mix with all the remaining ingredients except the oil in a blender and puree. Drizzle in the oil slowly and blend until well incorporated.
Halve the garlic cloves and distribute in 4 small ramekins. Spread the tomato slices over the dish and place the fish on it and sprinkle the remaining marinade on top. Garnish with the lemon wedges, and sprigs of thyme and bake on the top rack in the preheated oven under the broiler at 270°C (approximately 525°F). Cook for about 5 minutes on each side.
Serve hot with dip, and potatoes, white bread or rice as desired.
