Oven Trout
Nutritional values
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 99.3 μg | (166 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 3.6 mg | (60 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 936 mg | (23 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 611 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 4 trout (ready to cook, each 250 grams)
- salt
- freshly ground peppers
- 2 Tbsps lemon juice
- Pastry flour (for dusting)
- 4 Tbsps vegetable oil
- 2 Tbsps butter
- 2 organic lemons
- 60 grams parsley
Preparation steps
Step 1, 2, 3 and 4
Rinse trout under cold running water inside and out and pat dry. Season indoor and out with salt and pepper and sprinkle with lemon juice. In turn, dust with flour (preferably on a plate or dish) and tap off excess.
Step 5, 6, 7, 8 and 9
Heat oil and butter in a hot pan and add trout. Fry at moderate heat until golden brown for 2-3 minutes. Every now and then baste with cooking fat. Turn fish over (best with a spatula) and also fry on the other side for 2-3 minutes.
Step 10, 11 and 12
Preheat oven to 180°C (approximately 350°F).
Remove fish from the pan and place in a roasting pan. Cover with lemon slice and fill parsley into the fish. Pour over the fat from the pan and cook for 15-20 minutes in the oven.
To check if the fish is cooked, pull on the dorsal fin. If it pulls away easily, the fish is done. Arrange fish on a serving dish and serve.
