Smoked Trout on Romaine
Smoked Trout on Romaine - Light and tasty fish dish with high fitness factor
Healthy, because
Even smarter
Nutritional values
Here the trout cuts a particularly good figure: hardly any fat, few calories and at the same time satisfying - you can't ask for more if you want to eat well and lose weight at the same time.
By the way, a single serving provides a proud 300 percent of the daily requirement of bone-strengthening vitamin D.
(Percentage of daily recommendation)
| Calorie | 289 cal. | (14 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 14 μg | (70 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 20.5 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,227 mg | (31 %) | ||
| Calcium | 238 mg | (24 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 14 ozs small potatoes
- 1 small shallot
- 11 ozs Yogurt (low-fat)
- 1 pc fresh Horseradish (about 10 grams)
- 1 tsp honey
- salt
- peppers
- 3 sprigs Dill
- 1 Romaine lettuce
- 2 smoked trout (each about 70 grams)
Kitchen utensils
Preparation steps
Scrub potatoes and cook in a pot of boiling salted water until knife-tender, about 20 minutes.
Meanwhile, peel and finely chop the shallot. Mix with the yogurt in a small bowl.
Peel and finely grate the horseradish. Stir into yogurt mixture until smooth. Season to taste with honey, salt and pepper.
Rinse dill, shake dry, pluck fronds, chop finely and add to the yogurt mixture.
Rinse lettuce hearts and drain well (or spin dry) and cut into bite-sized pieces. Divide among plates and top with flaked smoked trout. Drain the potatoes, peel and add to plates. Serve with horseradish cream.
