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Ingredients

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Marinated Trout

Marinated Trout

with Cucumber and Mango Salad
45 min., ready in 6 h. 15 min.
Time:
236
calories
Calories:
Health Score:
76 / 100
Ingredientsfor  
Ingredients
2 Steelhead trout (or other trout, with skin, each about 10 ounces)
1 tsp Coriander
5 black peppercorns
1 Lime
4 tsps salt
1 Tbsp sugar
1 Tbsp honey
3 Tbsps Canola oil
1 bunch Dill
1 Cucumber
1 small Mango (about 7 ounces)
1 Red onion
Tabasco sauce (to taste)
peppers
How healthy are the main ingredients?
sugarDillhoneyLimesaltCucumber
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie236 cal.(11 %)
Protein26 g(27 %)
Fat10 g(9 %)
Carbohydrates9 g(6 %)
Sugar added3 g(12 %)
Roughage1.5 g(5 %)
Healthy, because

Healthy, because

The trout is full of omega-3 fatty acids which have a positive impact on blood fats, blood pressure and the cardiovascular system. 

Even smarter

Even smarter

This variation of the Scandinavian classic "Graved Salmon" is best accompanied by whole-grain toast or a whole-grain baguette. 

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