Guild-Free Delicacy

Stuffed Trout

with Tomatoes and Arugula
5
Average: 5 (4 votes)
(4 votes)
Stuffed Trout

Stuffed Trout - Whole salmon trout with Italian flavors

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
345
calories
Calories

Healthy, because

Even smarter

Nutritional values

Ingenious: the fillet contains a good portion of valuable unsaturated fatty acids, but thanks to the way it is prepared, it remains extremely low in fat. In addition, the delicious herb filling provides lots of flavour without burdening the calorie account.

The fine "fish package" can also be prepared excellently on the grill: Place it in a special fish grid of the right size or simply place it in an aluminium grill tray.

1 serving contains
(Percentage of daily recommendation)
Calorie345 kcal(16 %)
Protein56 g(57 %)
Fat9 g(8 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.4 mg(50 %)
Vitamin D49.5 μg(248 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin17.4 mg(145 %)
Vitamin B₆0.5 mg(36 %)
Folate46 μg(15 %)
Pantothenic acid3.8 mg(63 %)
Biotin14.2 μg(32 %)
Vitamin B₁₂11 μg(367 %)
Vitamin C32 mg(34 %)
Potassium1,240 mg(31 %)
Calcium100 mg(10 %)
Magnesium95 mg(32 %)
Iron3.1 mg(21 %)
Iodine10 μg(5 %)
Zinc3.5 mg(44 %)
Saturated fatty acids2.2 g
Uric acid807 mg
Cholesterol155 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 ounces
sun-dried Tomatoes (not in oil)
2
large Steelhead trout fillets (with skin, about 450 grams)
2 tablespoons
grainy Mustard
2
1 bunch
3 sprigs
1 tablespoon
Preparation

Kitchen utensils

1 Cutting board, 1 Tablespoon, 1 Small knife, 2 Small bowls, 1 Sieve, 1 Salad spinner, 1 Large knife, 1 Kitchen twine, 1 Casserole dish, 1 Paper towel

Preparation steps

1.
Stuffed Trout preparation step 1

Place dried tomatoes in a small bowl, cover with hot water and soak for 10 minutes. Drain and squeeze out excess moisture, then chop coarsely.

2.
Stuffed Trout preparation step 2

While the tomatoes soak, rinse fish and pat dry. Season flesh side lightly with salt and pepper and spread with mustard.

3.
Stuffed Trout preparation step 3

Rinse limes in hot water, wipe dry and cut into thin slices.

4.
Stuffed Trout preparation step 4

Trim arugula, rinse and spin dry. Rinse basil, shake dry and pluck leaves. Chop arugula and basil coarsely and place in a bowl.

5.
Stuffed Trout preparation step 5

Add tomatoes and olive oil to arugula mixture and toss to combine. Spoon over fish.

6.
Stuffed Trout preparation step 6

Sandwich fish with coated side touching and tie loosely with kitchen twine.

7.
Stuffed Trout preparation step 7

Spread half of the lime slices in a baking dish. Set fish on top and cover with remaining lime slices. Bake in preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for 15-20 minutes. Serve immediately.