Peppers Stuffed with Bulgur and Smoked Trout in Tomato Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 516 cal. | (25 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 18 μg | (90 %) | ||
| Vitamin E | 10.6 mg | (88 %) | ||
| Vitamin K | 61.3 μg | (102 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 178 μg | (59 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 268 mg | (282 %) | ||
| Potassium | 1,263 mg | (32 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 379 mg | |||
| Cholesterol | 56 mg | |||
| Complete sugar | 10 g |
Ingredients
- For the peppers
- olive oil (for the pan)
- 2 shallots
- 4 Bell pepper (red, green, yellow)
- 4 Tbsps olive oil
- salt
- 200 grams Bulgur
- 400 milliliters Vegetable broth
- 120 grams Zucchini
- 4 sprigs parsley
- 2 smoked trout (each about 125 grams)
- cayenne pepper
- For the tomato sauce
- 1 garlic clove
- 1 Tbsp olive oil
- 1 tsp dried, italian Fresh herbs
- 1 Tbsp Tomato paste
- 400 grams crushed Tomatoes (canned)
- 50 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 pinch sugar
Preparation steps
Grease baking pan with olive oil.
For the peppers: peel and finely dice shallots. Rinse and halve bell peppers, remove seeds and ribs. Chop four pepper halves into small cubes, leave the rest whole. Brush half peppers with 2 tablespoons of olive oil, lightly season with salt and place into a pan. Bake in preheated oven at 180°C (approximately 350°F) for about 5-8 minutes. Heat 1 tablespoon of oil in a saucepan and saute shallots briefly. Rinse bulgur in cold water, drain well and add to the pan, saute briefly. Add broth and bring to a boil, simmer for about 15 minutes on very low heat. Rinse and trim zucchini, slice thinly. Rinse parsley, shake dry, pluck off leaves and chop.
For the tomato sauce: peel garlic. Heat oil in a saucepan, squeeze garlic into the pan and add dried herbs, saute briefly on low heat. Add tomato paste and saute brielfy. Add tomatoes and broth and simmer for about 5 minutes on low heat. Season with salt, pepper and sugar.
Cut trout fillets into bite-sized pieces. Add zucchini slices, diced peppers, parsley and the rest of oil to bulgur. Season with salt and pepper. Stuff pepper halves with the mixture and top with fish. Arrange on plates and serve drizzled with tomato sauce.
