Pan Fried Trout with Herb Butter
(Percentage of daily recommendation)
|Calorie||403 kcal||(19 %)|
|Protein||17.41 g||(18 %)|
|Fat||36.11 g||(31 %)|
|Carbohydrates||3.4 g||(2 %)|
|Sugar added||0 g||(0 %)|
|Roughage||0.25 g||(1 %)|
|Vitamin A||209.42 mg||(26,178 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.13 mg||(18 %)|
|Vitamin B₁||0.28 mg||(28 %)|
|Vitamin B₂||0.28 mg||(25 %)|
|Niacin||6.91 mg||(58 %)|
|Vitamin B₆||0.18 mg||(13 %)|
|Folate||14.78 μg||(5 %)|
|Pantothenic acid||1.44 mg||(24 %)|
|Vitamin B₁₂||4.69 μg||(156 %)|
|Vitamin C||1.74 mg||(2 %)|
|Potassium||334.36 mg||(8 %)|
|Calcium||53.04 mg||(5 %)|
|Magnesium||21.93 mg||(7 %)|
|Iron||1.51 mg||(10 %)|
|Zinc||0.61 mg||(8 %)|
|Saturated fatty acids||15.04 g|
Preheat the oven to 180°C (approximately 350°F).
Rinse the trout and pat dry. Season with salt and pepper inside and out and lightly dust the skin with flour. Heat the vegetable oil in a large pan and cook the trout for about 5 minutes on each side. Transfer to a baking sheet lined with parchment paper and finish cooking in the oven for about 15 minutes.
Peel and finely chop the shallots and garlic. Heat the butter in a pan and sauté the shallots and garlic for 1-2 minutes, until translucent. Remove from heat, stir in the chopped herbs and season with salt and pepper.
Place the trout on a serving platter and drizzle with the herb butter.
Garnish with lemon wedges and serve.