Southern French Baked Trout
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
621
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36.2 μg | (181 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 43.5 μg | (73 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,149 mg | (29 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 11 g | |||
| Uric acid | 644 mg | |||
| Cholesterol | 145 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps chopped parsley
- 2 Tbsps whole-grain Mustard
- 2 cups fresh breadcrumbs
- 4 Tbsps butter (melted)
- 6 large Tomatoes
- 4 Tbsps olive oil
- 2 cloves garlic cloves (chopped)
- 4 sprigs rosemary
- 2 Tbsps Caper
- 8 bay leaves
- 4 whole trout
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.
