Trout Fillet Packets
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.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 38 μg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14 mg | (117 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 10.2 μg | (23 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 845 mg | (21 %) | ||
| Calcium | 36 mg | (4 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 603 mg | |||
| Cholesterol | 114 mg | |||
| Complete sugar | 1 g |
Ingredients
- 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)
Preparation steps
Rinse parsley, shake dry, pluck leaves and chop finely. Rinse lemon in hot water and wipe dry. Cut 4 slices from the lemon.
Rinse trout fillets and pat dry, then cut each in half crosswise and season with salt and pepper.
Peel garlic, pass through a garlic press and mix with the softened butter in a small bowl. Add parsley and stir to combine.
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.
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.