Trout and Sauteed Vegetables
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
262
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 10.11 g | (10 %) | ||
| Fat | 20.33 g | (18 %) | ||
| Carbohydrates | 10.89 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.43 g | (8 %) |
more nutritional values
| Vitamin A | 908.58 mg | (113,573 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.37 mg | (3 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.15 mg | (14 %) | ||
| Niacin | 3.89 mg | (32 %) | ||
| Vitamin B₆ | 0.15 mg | (11 %) | ||
| Folate | 21.57 μg | (7 %) | ||
| Pantothenic acid | 0.78 mg | (13 %) | ||
| Biotin | 2.46 μg | (5 %) | ||
| Vitamin B₁₂ | 2.32 μg | (77 %) | ||
| Vitamin C | 26.2 mg | (28 %) | ||
| Potassium | 326.26 mg | (8 %) | ||
| Calcium | 51.96 mg | (5 %) | ||
| Magnesium | 18.78 mg | (6 %) | ||
| Iron | 1.87 mg | (12 %) | ||
| Zinc | 0.44 mg | (6 %) | ||
| Saturated fatty acids | 2.81 g | |||
| Cholesterol | 22.94 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 trout (or 4 small, ready to cook)
- ½ bunch flat-leaf parsley
- 2 carrots
- 1 bunch Soup vegetables
- salt
- ground peppers
- 2 garlic cloves
- 2 Tomatoes
- 5 olive oil
- ⅛ dry white wine
- 1 lemon
Preparation steps
1.
Rinse trout inside and out under running water and pat dry with paper towels. Rinse parsley, remove stems and mince leaves. Season trout with salt and pepper. Peel and mince garlic.
2.
Blanch tomatoes in boiling water, rinse with cold water, peel, remove seeds and dice. Peel and chop carrots and soup vegetables. Heat olive oil in a large frying pan, sauté garlic and add vegetables and parsley. Push vegetables to the side to make roo to cook trout.
3.
Add trout and cook for about 1-2 minutes, then flip and cook for 1-2 minutes more. Deglaze with wine and lemon juice. Cover and cook over low heat for about 10 minutes.
4.
Add diced tomatoes and season with remaining lemon.
Plate trout with the vegetables and serve garnished with remaining parsley.
