Szechuan Trout
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.
(Percentage of daily recommendation)
| Calorie | 408 cal. | (19 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 9 g | (36 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 30.8 μg | (154 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 32.9 μg | (55 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 7 μg | (233 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,113 mg | (28 %) | ||
| Calcium | 153 mg | (15 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 526 mg | |||
| Cholesterol | 97 mg | |||
| Complete sugar | 21 g |
Ingredients
- 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
Preparation steps
Rinse trout with cold water inside and out and pat dry. Cut diagonal slices on both sides of the fish.
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.
Meanwhile, trim and rinse scallions. Dice finely.
Rinse tomatoes and cut into sixths, remove the stems and scoop out the seeds.
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.
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.
Remove residual oil from skillet, then pour in the sesame oil. Add scallions, ginger and garlic and fry briefly.
Combine chile pepper, tomatoes and sugar.
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.
Season the sauce with salt and pepper, pour over the trout and serve immediately.