Steelhead Trout with Vegetables

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Steelhead Trout with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein27.61 g(28 %)
Fat18.53 g(16 %)
Carbohydrates51.3 g(34 %)
Sugar added0 g(0 %)
Roughage10.78 g(36 %)
Vitamin A323.2 mg(40,400 %)
Vitamin D12.84 μg(64 %)
Vitamin E3.41 mg(28 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.19 mg(17 %)
Niacin4.68 mg(39 %)
Vitamin B₆0.62 mg(44 %)
Folate108.98 μg(36 %)
Pantothenic acid0.66 mg(11 %)
Biotin3.69 μg(8 %)
Vitamin B₁₂5.14 μg(171 %)
Vitamin C138.1 mg(145 %)
Potassium2,248.18 mg(56 %)
Calcium151.94 mg(15 %)
Magnesium103.41 mg(34 %)
Iron4.11 mg(27 %)
Iodine0.59 μg(0 %)
Zinc1.62 mg(20 %)
Saturated fatty acids2.94 g
Cholesterol50.49 mg

Ingredients

for
4
Ingredients
2 Steelhead trout
1 organic lemon
3 tomatoes
2 Fennel bulb
1 Red Bell pepper
1 green Bell pepper
1 zucchini
5 potatoes
1 garlic
1 bunch parsley
3 olive oil
125 milliliters fish stock
salt (and pepper)
How healthy are the main ingredients?
parsleylemontomatoFennel bulbzucchinipotato

Preparation steps

1.

Blanch tomatoes in boiling water, rinse with cold water, peel and chop the flesh finely. Rinse fennel bulbs, cut in half, remove the hard stalk and cut bulbs into strips. Cut bell peppers in half, remove the seeds, rinse and cut into strips. Rinse zucchini. Peel potatoes and cut zucchini and potatoes into thick slices. Mix vegetables together and place in a large baking dish. Season with salt and pepper.

2.

Rinse fish, pat dry and rub with salt and pepper. With a sharp knife, make 3 deep cuts through the top surface and place the fish on the vegetables. Squeeze juice from lemon and cut a few strips of peel. Rinse the parsley and chop finely.

3.

Peel garlic, finely chop and mix with the parsley, lemon juice, lemon peel and olive oil.  Pour oil over the cuts in the fish with a teaspoon. Distribute the remainder of the oil over the fish. Pour in fish stock, cover and bake for 25 minutes in a preheated 220°C (approximately 425°F) oven. Serve immediately.