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EatSmarter exclusive recipe

Marinated Trout

with Cucumber and Mango Salad

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Marinated Trout
236
calories
Calories

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

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easy
Difficulty
45 min.
Preparation
 • Ready in 6 h. 15 min.
Ready in
Nutritions
Fat10 g
Saturated Fat Acids1.7 g
Protein26 g
Roughage1.5 g
Sugar added3 g
Calorie236
1 serving contains
Calories236
Protein/g26
Fat/g10
Saturated fatty acids/g1.7
Carbohydrates/g9
Added sugar/g3
Roughage/g1.5
Bread exchange unit1
Cholesterol/mg75
Uric acid/mg393
Vitamin A/mg0.4
Vitamin D/μg6.2
Vitamin E/mg2.5
Vitamin B₁/mg0.2
Vitamin B₂/mg0.2
Niacin/mg9.4
Vitamin B₆/mg1
Folate/μg44
Pantothenic acid/mg2.7
Biotin/μg12.7
Vitamin B₁₂/μg6.2
Vitamin C/mg30
Potassium/mg666
Calcium/mg47
Magnesium/mg59
Iron/mg1.6
Iodine/μg15
Zinc/mg1.5

Recipe development: EAT SMARTER
Ingredients
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

Ingredients

for 4 servings
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)
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Preparation steps

Step 1/10
Marinated Trout preparation step 1

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

Step 2/10
Marinated Trout preparation step 2

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

Step 3/10
Marinated Trout preparation step 3

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

Step 4/10
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.

Step 5/10
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.

Step 6/10
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.

Step 7/10
Marinated Trout preparation step 7

Cut cucumber into small cubes.

Step 8/10
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.

Step 9/10
Marinated Trout preparation step 9

Remove dill from marinated fish.

Step 10/10
Marinated Trout preparation step 10

Cut fish into thin slices and serve with the salad.

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