Steamed Trout with Broccoli and Peppers
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
150
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 150 cal. | (7 %) | ||
| Protein | 11.96 g | (12 %) | ||
| Fat | 4.99 g | (4 %) | ||
| Carbohydrates | 9.84 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.31 g | (14 %) |
more nutritional values
| Vitamin A | 90.38 mg | (11,298 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.17 mg | (1 %) | ||
| Vitamin B₁ | 0.22 mg | (22 %) | ||
| Vitamin B₂ | 0.28 mg | (25 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.33 mg | (24 %) | ||
| Folate | 81.42 μg | (27 %) | ||
| Pantothenic acid | 1.29 mg | (22 %) | ||
| Vitamin B₁₂ | 2.33 μg | (78 %) | ||
| Vitamin C | 129.22 mg | (136 %) | ||
| Potassium | 567.14 mg | (14 %) | ||
| Calcium | 86.98 mg | (9 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.16 mg | (14 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.73 g | |||
| Cholesterol | 28.03 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 ready to cook trout (about 250 g)
- 1 organic lemon
- salt
- freshly ground peppers
- 2 tsps butter
- 4 sprigs flat-leaf parsley
- 400 grams Broccoli
- 1 yellow Bell pepper
- 1 garlic clove
- 3 thyme
- 150 milliliters dry white wine
Preparation steps
1.
Rinse trout, pat dry and sprinkle inside and out with the juice of half a lemon. Season with salt and pepper. Stuff cavity with a piece of butter and a sprig of parsley. Rinse, trim and cut broccoli into florets. Rinse and halve peppers, remove seeds and ribs, and cut into strips. Slice remaining lemon half. Peel and finely chop garlic.
2.
Step 1
3.
Place fish in a steamer. Top fish with broccoli, red peppers, remaining parsley and lemon slices. Sprinkle with garlic and thyme leaves.
4.
Step 2
5.
Pour the wine into a pan and bring to a boil.
6.
Step 3
7.
Cover steamer and steam 15-20 minutes.
