Roasted Trout
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
5 min.
Preparation
ready in 9 min.
Ready in
Calories:
200
calories
Calories
Healthy, because
Even smarter
Nutritional values
Trout is a lean fish that provides plenty of protein and healthy fats. This is a great meal for weight loss because it fills you up without being too high in calories.
Serve this with a side salad or roasted vegetables and some bread for a complete meal!
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 18.1 μg | (91 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 12 μg | (4 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 417 mg | (10 %) | ||
| Calcium | 17 mg | (2 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 0.5 mg | (3 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 trout (each about 6 oz)
- salt
- freshly ground peppers
- 1 Tbsp Pastry flour
- 1 whole lemon
- 1 Tbsp vegetable oil
- 2 Tbsps butter
- 1 Tbsp chopped fresh parsley
Preparation steps
1.
Rinse the trout fillets, pat dry and season with salt and pepper. Dust the skin side with the flour. Cut the lemon into slices.
2.
Place the oil with the butter and the lemon slices into a hot pan and add the trout fillets, skin sides down.
3.
Cook about 4 minutes until golden brown, while basting the flesh side with the hot butter from the pan. Before serving, sprinkle with parsley.
