EatSmarter exclusive recipe

Szechuan Trout

with Tomato and Chili
5
Average: 5 (1 vote)
(1 vote)
Szechuan Trout

Szechuan Trout - Exotic and simple to make—a real showstopper

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Health Score:
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
408
calories
Calories

Healthy, because

Even smarter

Nutritional values

The trout, here prepared fiery and spicy, provides the daily requirement of vitamin D and B12 in just one portion. Vitamin D is responsible for the integration of calcium into the bones and thus for their stability, while vitamin B12 provides fresh blood and protects our nerve fibres.

If you like, serve brown rice with it. With its dietary fibres, it will fill you up for a long time and also provides a lot of magnesium and vitamin B1 - for nerves like wire ropes.

1 serving contains
(Percentage of daily recommendation)
Calorie408 kcal(19 %)
Protein37 g(38 %)
Fat15 g(13 %)
Carbohydrates25 g(17 %)
Sugar added9 g(36 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D30.8 μg(154 %)
Vitamin E5.9 mg(49 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.5 mg(36 %)
Folate62 μg(21 %)
Pantothenic acid2.6 mg(43 %)
Biotin12.7 μg(28 %)
Vitamin B₁₂7 μg(233 %)
Vitamin C40 mg(42 %)
Potassium1,113 mg(28 %)
Calcium153 mg(15 %)
Magnesium83 mg(28 %)
Iron3.2 mg(21 %)
Iodine11 μg(6 %)
Zinc3.2 mg(40 %)
Saturated fatty acids2.2 g
Uric acid526 mg
Cholesterol97 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
kitchen-ready Trout (about 275 grams)
2 ½ teaspoons
7 tablespoons
light Soy sauce
2 bunches
5
large Tomatoes (500 grams)
1 piece
fresh Ginger root (about 50 grams)
3
1
3 tablespoons
6 tablespoons
1 tablespoon
2 tablespoons
1 cup
White wine (or light grape juice)
Preparation

Kitchen utensils

1 Pot, 1 Whisk, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Garlic press, 1 Non-stick pan, 1 Bowl

Preparation steps

1.
Szechuan Trout preparation step 1

Rinse trout with cold water inside and out and pat dry. Cut diagonal slices on both sides of the fish.

2.
Szechuan Trout preparation step 2

Crush Szechuan pepper in a mortar with a pestle or with the back of a heavy knife. Place the trout in a bowl or baking dish, sprinkle with 4 tablespoons of soy sauce inside and out.  Season inside of fish with the crushed pepper. Let stand to marinate for 10-15 minutes.

3.
Szechuan Trout preparation step 3

Meanwhile, trim and rinse scallions. Dice finely.

4.
Szechuan Trout preparation step 4

Rinse tomatoes and cut into sixths, remove the stems and scoop out the seeds.

5.
Szechuan Trout preparation step 5

Peel and finely grate ginger root. Peel the garlic and mince using a garlic press. Halve chile pepper, remove the seeds, rinse thoroughly and chop finely.

6.
Szechuan Trout preparation step 6

Heat oil in a large non-stick skillet. Lightly coat trout with cornstarch, place in a pan over medium heat and fry 6-7 minutes on each side. Place on a baking sheet and place in preheated oven at 100°C (fan: 80°C, gas mark 1)(approximately 210°F/convection 175°F) to keep warm.

7.
Szechuan Trout preparation step 7

Remove residual oil from skillet, then pour in the sesame oil. Add scallions, ginger and garlic and fry briefly.

8.
Szechuan Trout preparation step 8

Combine chile pepper, tomatoes and sugar.

9.
Szechuan Trout preparation step 9

Add wine and the remaining soy sauce to chile pepper, garlic and tomato mixture. Bring to a boil over high heat for about 2 minutes.

10.
Szechuan Trout preparation step 10

Season the sauce with salt and pepper, pour over the trout and serve immediately.