Southern French Baked Trout

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Southern French Baked Trout
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
637
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie637 kcal(30 %)
Protein26.78 g(27 %)
Fat35.28 g(30 %)
Carbohydrates54.98 g(37 %)
Sugar added0 g(0 %)
Roughage5.46 g(18 %)
Vitamin A346.26 mg(43,283 %)
Vitamin D0 μg(0 %)
Vitamin E1.45 mg(12 %)
Vitamin B₁0.88 mg(88 %)
Vitamin B₂0.58 mg(53 %)
Niacin13.38 mg(112 %)
Vitamin B₆0.39 mg(28 %)
Folate101.72 μg(34 %)
Pantothenic acid1.92 mg(32 %)
Biotin7.92 μg(18 %)
Vitamin B₁₂4.86 μg(162 %)
Vitamin C33.59 mg(35 %)
Potassium934.15 mg(23 %)
Calcium269.04 mg(27 %)
Magnesium69.35 mg(23 %)
Iron9.88 mg(66 %)
Zinc1.75 mg(22 %)
Saturated fatty acids10.73 g
Cholesterol76.41 mg

Ingredients

for
4
Ingredients
2 tablespoons chopped parsley
2 tablespoons whole-grain Mustard
2 cups fresh breadcrumbs
4 tablespoons butter (melted)
6 large tomatoes
4 tablespoons olive oil
2 cloves garlic (chopped)
4 sprigs rosemary
2 tablespoons Caper
8 bay leaves
4 whole trout
How healthy are the main ingredients?
Mustardolive oilparsleygarlicrosemarytomato

Preparation steps

1.
Heat the oven to 180ºC (160º fan) 375ºF, gas 5.
2.
Mix the parsley, mustard, breadcrumbs and melted butter. Season with salt and pepper and set aside.
3.
Drop the tomatoes into boiling water for 30 seconds, then refresh in cold water and skin. Roughly chop the flesh.
4.
Heat the oil in a flameproof roasting pan and briefly sweat the tomatoes with the garlic, rosemary, capers and bay leaves. Season with salt and pepper.
5.
Lay the trout fillets side by side on top of the tomatoes, skin side up. Spread the breadcrumb mixture along the fish fillets and bake in the oven for 15-20 minutes or until the fish is cooked through.
6.
To serve, spoon the tomato ragout onto warmed plates and place the trout fillets on top.