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EatSmarter exclusive recipe

Marinated Trout

with Cucumber and Mango Salad
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Marinated Trout

Marinated Trout - A fine entree for four or main course for two

Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 6 h. 15 min.
Ready in
Calories:
236
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein26 g(27 %)
Fat10 g(9 %)
Carbohydrates9 g(6 %)
Sugar added3 g(12 %)
Roughage1.5 g(5 %)
Vitamin A0.4 mg(50 %)
Vitamin D6.2 μg(31 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.4 mg(78 %)
Vitamin B₆1 mg(71 %)
Folate44 μg(15 %)
Pantothenic acid2.7 mg(45 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂6.2 μg(207 %)
Vitamin C30 mg(32 %)
Potassium666 mg(17 %)
Calcium47 mg(5 %)
Magnesium59 mg(20 %)
Iron1.6 mg(11 %)
Iodine15 μg(8 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.7 g
Uric acid393 mg
Cholesterol75 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
Steelhead trout fillets (or other trout, with skin, each about 300 grams)
1 teaspoon
5
1
4 teaspoons
Salt (25 grams)
1 tablespoon
Sugar (15 grams)
1 tablespoon
3 tablespoons
1 bunch
1
1
small Mango (about 200 grams)
1
Tabasco sauce (to taste)
Preparation

Kitchen utensils

1 Casserole dish, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Mortar, 1 Plastic wrap, 1 Tweezers

Preparation steps

1.
Marinated Trout preparation step 1

With tweezers, remove any small bones from the fish fillets.

2.
Marinated Trout preparation step 2

Rinse fish with cold water and pat dry. Place skin side down in a shallow baking dish.

3.
Marinated Trout preparation step 3

Coarsely crush coriander seeds and peppercorns in a mortar (or use a mini chopper).

4.
Marinated Trout preparation step 4

Squeeze juice from lime. Mix 3 tablespoons of lime juice with  crushed spices, salt, sugar, honey and 1 tablespoon oil in a bowl. Evenly sprinkle lime mixture on the fish fillets.

5.
Marinated Trout preparation step 5

Rinse dill, shake dry, pluck fronds and coarsely chop. Sprinkle dill over the fillets. Cover with plastic wrap and refrigerate for 6 hours.

6.
Marinated Trout preparation step 6

About 30 minutes before serving, rinse cucumber and wipe dry. Trim ends, halve cucumber lengthwise and remove the seeds with a spoon.

7.
Marinated Trout preparation step 7

Cut cucumber into small cubes.

8.
Marinated Trout preparation step 8

Peel mango, remove pit and cut into small dice. Peel onion and cut into very thin rings. Mix mango and onion with remaining oil and lime juice and 2-3dashes of Tabasco (or to taste). Season with salt and pepper.

9.
Marinated Trout preparation step 9

Remove dill from marinated fish.

10.
Marinated Trout preparation step 10

Cut fish into thin slices and serve with the salad.