Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Steamed Leek Trout
30 min., ready in 55 min.
Time:
515
calories
Calories:
Health Score:
88 / 100
Ingredientsfor
- 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 Tbsp butter
Preparation
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.
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 515 cal. | (25 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |