Steamed Trout with Broccoli and Peppers

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Steamed Trout with Broccoli and Peppers
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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)
Calorie150 kcal(7 %)
Protein11.96 g(12 %)
Fat4.99 g(4 %)
Carbohydrates9.84 g(7 %)
Sugar added0 g(0 %)
Roughage4.31 g(14 %)
Vitamin A90.38 mg(11,298 %)
Vitamin D0 μg(0 %)
Vitamin E0.17 mg(1 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.28 mg(25 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.33 mg(24 %)
Folate81.42 μg(27 %)
Pantothenic acid1.29 mg(22 %)
Vitamin B₁₂2.33 μg(78 %)
Vitamin C129.22 mg(136 %)
Potassium567.14 mg(14 %)
Calcium86.98 mg(9 %)
Magnesium44 mg(15 %)
Iron2.16 mg(14 %)
Iodine0.3 μg(0 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1.73 g
Cholesterol28.03 mg

Ingredients

for
2
Ingredients
2 ready to cook trout (about 250 g)
1 organic lemon
salt
freshly ground peppers
2 teaspoons butter
4 sprigs flat-leaf parsley
400 grams Broccoli
1 yellow Bell pepper
1 garlic
3 thyme
150 milliliters dry white wine
How healthy are the main ingredients?
Broccoliparsleytroutlemonsaltgarlic

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.

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