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Ingredients

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Szechuan Trout

Szechuan Trout

with Tomato and Chili
50 min.
Time:
408
calories
Calories:
Health Score:
72 / 100
Ingredientsfor  
Ingredients
4 kitchen-ready trout (about 275 grams)
2 ½ tsps Szechuan pepper
7 Tbsps light soy sauce
2 bunches scallions
5 large Tomatoes (500 grams)
1 pc fresh ginger (about 50 grams)
3 garlic cloves
1 red chili pepper
3 Tbsps vegetable oil
6 Tbsps cornstarch
1 Tbsp sesame oil
2 Tbsps cane sugar
1 cup white wine (or light grape juice)
salt
How healthy are the main ingredients?
soy saucegingersesame oiltroutTomatogarlic clove
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie408 cal.(19 %)
Protein37 g(38 %)
Fat15 g(13 %)
Carbohydrates25 g(17 %)
Sugar added9 g(36 %)
Roughage4 g(13 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

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