Steamed Leek Trout

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Steamed Leek Trout
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
276
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie276 kcal(13 %)
Protein20.22 g(21 %)
Fat9.02 g(8 %)
Carbohydrates28.57 g(19 %)
Sugar added0 g(0 %)
Roughage3.01 g(10 %)
Vitamin A140.96 mg(17,620 %)
Vitamin D0 μg(0 %)
Vitamin E0.83 mg(7 %)
Vitamin B₁0.45 mg(45 %)
Vitamin B₂0.35 mg(32 %)
Niacin9.35 mg(78 %)
Vitamin B₆0.47 mg(34 %)
Folate52.93 μg(18 %)
Pantothenic acid1.85 mg(31 %)
Biotin1.46 μg(3 %)
Vitamin B₁₂4.65 μg(155 %)
Vitamin C55.01 mg(58 %)
Potassium585.3 mg(15 %)
Calcium76.21 mg(8 %)
Magnesium65.41 mg(22 %)
Iron2.82 mg(19 %)
Iodine0.59 μg(0 %)
Zinc1.19 mg(15 %)
Saturated fatty acids2.93 g
Cholesterol53.51 mg

Ingredients

for
4
Ingredients
4 trout (ready to cook, headless, with skin, about 350 grams or 12.3 ounces)
salt
freshly ground peppers
2 stalks Leeks
500 milliliters Vegetable broth
250 grams Long grain rice
½ Cucumber
1 red Bell pepper
1 yellow Bell pepper
½ bunch Dill
1 tablespoon butter
How healthy are the main ingredients?
LeekLong grain riceDilltroutsaltCucumber

Preparation steps

1.

Rinse trout, pat dry, season with salt and pepper (inside and out).

2.

Rinse leek and slice lengthwise. Slice into rings and stuff into trout. Place trout and remaining leeks into a steaming basket. Bring vegetable broth to a boil, add rice and top with steaming basket. Cover and cook over medium heat for 20-25 minutes.

3.

Meanwhile, rinse cucumber, cut in half lengthwise, remove seeds and dice.

4.

Rinse peppers, cut in half, remove seeds and ribs and dice flesh. Rinse dill, shake dry, pluck off leaves and mince. Melt butter in a pan and sauté peppers and cucumbers. Season with salt and pepper.

5.

Remove trout from steamer and remove the skin.

Combine rice, dill and vegetables, including leeks.

Plate rice and serve with trout.