Sauteed Trout with Creamy Asparagus and Peas
(2 votes)
(2 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
669
calories
Calories
Healthy, because
Even smarter
Nutritional values
This dish is rich protein from the trout and fiber from the asparagus.
If you don't have trout, you can use salmon or cod instead.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 669 cal. | (32 %) | ||
| Protein | 93 g | (95 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 72.1 μg | (361 %) | ||
| Vitamin E | 9 mg | (75 %) | ||
| Vitamin K | 74.8 μg | (125 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 33.2 mg | (277 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 207 μg | (69 %) | ||
| Pantothenic acid | 8 mg | (133 %) | ||
| Biotin | 28.7 μg | (64 %) | ||
| Vitamin B₁₂ | 20 μg | (667 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 2,320 mg | (58 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 1,337 mg | |||
| Cholesterol | 237 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 shallot
- 3 ½ ozs green Asparagus
- 1 Tbsp vegetable oil
- 6 ozs shelled fresh Fava bean
- 10 ozs Peas
- 3 ½ ozs Vegetable broth
- 3 ½ ozs Whipped cream
- salt
- white peppers
- 1 Tbsp lemon juice
- 1 tsp chopped parsley
- 8 (3 ounces each) trout (fillets)
- Pastry flour
- 1 Tbsp clarified butter
Preparation steps
1.
Peel and finely chop the shallot. Rinse the asparagus, trim the bottom, peel and cut the into bite size pieces. Heat the oil in skillet, add the shallots and sauté the fava beans and the asparagus until tender. Add the peas, cover and steam for about 3 minutes.
2.
Add the broth, cream, salt and pepper to the vegetables and season with lemon juice, and parsley. Dredge the fish fillets in the flour. Heat the butter in a skillet, add the fish and sear on both sides until golden brown. Season with salt and serve the fish with the vegetables.
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