Roasted Trout with Herb Butter and Roasted Potatoes
Healthy, because
Even smarter
Nutritional values
Even if you are not a fish fan, this trout recipe will make you weak. No wonder, because their firm and fine flesh tastes simply great. And it is also full of good nutrients: Omega-3 fatty acids protect the heart and blood vessels, while niacin regulates the build-up and breakdown of carbohydrates, amino acids and fatty acids.
Whether fried, grilled, cooked or smoked: When buying, you should preferably use farmed trout from European aquaculture. For ecological reasons it is better to avoid farmed trout from Chile and Turkey as well as wild caught brown and sea trout.
(Percentage of daily recommendation)
| Calorie | 734 cal. | (35 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 51 g | (44 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 36.5 μg | (183 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 50.1 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,427 mg | (36 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 25.4 g | |||
| Uric acid | 627 mg | |||
| Cholesterol | 206 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 600 grams waxy potatoes
- 2 Tbsps olive oil
- salt
- freshly ground peppers
- 1 bunch mixed Fresh herbs ((eg., parsley, dill, sage, chives, chervil)
- 1 untreated lemon
- 4 trout (ready to cook, about 300-400 grams)
- 4 tsps butter
- 2 Tbsps vegetable oil (for frying)
- For the lemon butter
- 150 grams (approximately 11 tablespoons) butter
- ½ untreated lemon (uice and zest)
- ½ small onion (finely chopped)
- 2 Tbsps freshly chopped Lemon balm
- also
- 1 handful Watercress
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
Rinse, peel and halve potatoes lengthwise. Coat a baking sheet with a little oil, sprinkle with salt and pepper and place the potatoes on it, cut-side down. Bake until potatoes are cooked through, 30-40 minutes. Leave the oven on.
Rinse the herbs, shake dry and divide into 4 bouquet garni. Rinse the lemon and cut into 8 slices. Rinse the trout and pat dry. Place 1 bouquet garni, two slices of lemon and 1 teaspoon butter into each cavity and season inside and out with salt and pepper. Heat the oil in a large oven-proof skillet and saute the trout on one side. Carefully turn over, cook another minute then transfer to the oven to cook until done, 10-12 minutes.
For the lemon butter: In a bowl, mix together the butter, lemon zest and juice, onion and lemon balm and season to taste with salt and pepper. Serve the fish with the potatoes and watercress and spoon the lemon butter over the fish. Serve immediately.
