Stuffed Lake Trout
Stuffed Lake Trout - As appealing to the eye as the palate
Healthy, because
Even smarter
Nutritional values
This dish is low in calories but contains a wealth of useful nutrients in very considerable quantities, including vitamins A and D as well as several B vitamins.
Rice or potatoes provide dietary fiber, and bring lasting satiation that helps the intestine.
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 34 μg | (170 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 159 μg | (53 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 29.5 μg | (66 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 100 mg | (105 %) | ||
| Potassium | 1,900 mg | (48 %) | ||
| Calcium | 432 mg | (43 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 11.8 mg | (79 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 744 mg | |||
| Cholesterol | 103 mg |
Ingredients
- Ingredients
- 2 ⅕ lbs Spinach
- 4 shallots
- 1 garlic clove
- 1 pc fresh ginger
- 7 ozs button Mushroom
- 3 Tomatoes
- 2 Tbsps olive oil
- Nutmeg
- salt
- peppers
- 1 bunch parsley
- 1 lemon
- 2 small Steelhead trout (ready to cook, about 21-22 oz)
Kitchen utensils
Preparation steps
Rinse spinach thoroughly, then trim stems and drain.
Peel shallots, garlic and ginger. Cut shallots into 8 pieces each and set aside 2 shallot pieces. Finely dice remaining shallots and the garlic and ginger.
Clean mushrooms, cut about half of them into slices and finely dice the rest.
Rinse and dry tomatoes and cut out stem. Cut tomatoes into quarters and dice finely.
Heat oil in a pot. Add shallot eighths, sliced mushrooms, garlic and ginger.
Add spinach and sauté, stirring, until wiltedr. Season with freshly grated nutmeg, salt and pepper. Fold in diced tomatoes and remove the pan from the heat.
Rinse the parsley, shake dry, pluck off the leaves and chop finely. Rinse lemon in hot water and wipe dry. Finely grate the zest. Cut lemon in half and squeeze juice.
Mix lemon zest and juice, diced mushrooms and shallots and the parsley in a small bowl.
Rinse trout and pat dry with paper towels inside and out. Season with salt and pepper. Fill with mushroom mixture and seal fish with toothpicks.
Lift spinach from the pan and spread in a baking dish. Lay trout on top and place any remaining filling around fish. Bake, covered with parchment paper, in a preheated oven at 400°F for about 35 minutes, then uncover and bake for approximately 18 minutes more. Serve immediately.
