Marinated Trout Fillets
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 12 h. 25 min.
Ready in
Calories:
327
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 327 cal. | (16 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 27.1 μg | (45 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,399 mg | (35 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 615 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 6 trout (about 600 grams)
- 2 onions
- 2 garlic cloves
- 1 kilogram Tomatoes
- 200 grams Fennel (with fronds)
- 1 Tbsp olive oil
- 1 tsp black peppercorns
- 1 tsp Coriander
- 1 tsp fennel seeds
- 2 Tbsps lemon juice
- 5 Tbsps White vinegar
- 500 milliliters dry white wine
- salt
- freshly ground peppers
- 1 pinch sugar
Preparation steps
1.
Peel onions and cut into thin rings. Peel and thinly slice garlic. Score the bottoms of tomatoes with a sharp knife, blanch in boiling water for a few seconds, then peel, quarter, core and finely dice. Rinse, trim and thinly slice fennel. Set fennel fronds aside.
2.
In a pan, heat olive oil. Add peppercorns, coriander seeds, fennel seeds, garlic, onion rings and fennel slices and sauté about 5 minutes. Add tomatoes, lemon juice, vinegar and wine. Season with salt, pepper and sugar and bring to a boil.
3.
Rinse trout fillets, pat dry and lay side by side in a shallow baking dish. Pour hot marinade over fish, cover and refrigerate overnight. To serve, garnish with chopped fennel leaves.
