Trout Fillets Provençale
Nutritional values
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 40.7 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.7 mg | (131 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,128 mg | (28 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 629 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 4 trout (ready to cook)
- 1 tsp lemon juice
- salt
- peppers (freshly ground)
- 100 grams Pastry flour (for dredging)
- 4 ripe Tomatoes
- 1 Red Bell pepper
- 1 shallot
- 1 garlic clove
- 1 Tbsp vegetable oil
- 50 grams black, pitted Olives
- 1 sprig fresh rosemary
- ½ bunch parsley
- 3 Tbsps breadcrumbs
- 2 Tbsps soft butter
Preparation steps
Rinse trout fillets, pat dry, drizzle with lemon juice and season with salt and pepper. Dredge fillets in flour. Blanch tomatoes in boiling water, rinse with cold water, peel and remove seeds. Coarsely chop tomatoes. Halve pepper, remove seeds and ribs and cut into strips.
Peel shallot and garlic. Halve shallot and cut into strips. Coarsely chop garlic. Brush a shallow baking dish with oil. Add prepared vegetables, shallot and garlic. Season with salt and pepper. Sprinkle with olives and rosemary.
Rinse parsley, shake dry and finely chop. Arrange trout fillets on vegetables and sprinkle with parsley. Thoroughly mix bread crumbs with butter and sprinkle over trout fillets. Preheat oven to 200°C (approximately 400°F). Bake about 10-15 minutes. Remove and serve immediately.
