EatSmarter exclusive recipe

Trout Fillet Packets

with Garlic-Herb Butter
3
Average: 3 (2 votes)
(2 votes)
Trout Fillet Packets

Trout Fillet Packets - Delicate fish that melts in the mouth

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
228
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish provides a large portion of protein and plenty of omega-3 fatty acids, which are particularly beneficial for the heart and blood vessels. If you want to intensify the effect even more, replace the yogurt butter with grapeseed oil.

Pair this dish with potatoes and a green salad.  

1 serving contains
(Percentage of daily recommendation)
Calorie228 kcal(11 %)
Protein40 g(41 %)
Fat6 g(5 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage0.6 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D36 μg(180 %)
Vitamin E3.6 mg(30 %)
Vitamin K38 μg(63 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14 mg(117 %)
Vitamin B₆0.5 mg(36 %)
Folate26 μg(9 %)
Pantothenic acid3.5 mg(58 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂10 μg(333 %)
Vitamin C29 mg(31 %)
Potassium845 mg(21 %)
Calcium36 mg(4 %)
Magnesium63 mg(21 %)
Iron1.1 mg(7 %)
Iodine10 μg(5 %)
Zinc1.1 mg(14 %)
Saturated fatty acids1.7 g
Uric acid603 mg
Cholesterol114 mg
Complete sugar1 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 sprigs parsley
1 lemon
2 trout (with skin; each about 6-7 oz)
salt
peppers
1 small garlic clove
1 oz Cultured butter (20% fat; room temperature)
How healthy are the main ingredients?
parsleylemontroutsaltgarlic clove
Preparation

Kitchen utensils

1 Tablespoon, 1 Large knife, 1 Small knife, 1 Cutting board, 1 Small bowl, 1 Aluminum foil, 1 Paper towel, 1 Garlic press, 1 Baking sheet

Preparation steps

1.
Trout Fillet Packets preparation step 1

Rinse parsley, shake dry, pluck leaves and chop finely. Rinse lemon in hot water and wipe dry. Cut 4 slices from the lemon.

2.
Trout Fillet Packets preparation step 2

Rinse trout fillets and pat dry, then cut each in half crosswise and season with salt and pepper.

3.
Trout Fillet Packets preparation step 3

Peel garlic, pass through a garlic press and mix with the softened butter in a small bowl. Add parsley and stir to combine.

4.
Trout Fillet Packets preparation step 4

Cut 2 sheets of aluminum foil (each about 12 x 16 inches) and place on a work surface. Fold up the edges of the foil and place 2 pieces of trout on each sheet. Dot with the herb butter, dividing evenly. Top each with 2 slices of lemon.

5.
Trout Fillet Packets preparation step 5

Fold the long sides over the filling and fold edges several times to seal. Fold in short sides to enclose. Place the packets on a baking sheet and bake in preheated oven on the middle rack at 400°F/convection 350°F until fish is cooked through, 8-10 minutes. Remove from oven and serve immediately.