Trout Fillets Provençale

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Trout Fillets Provençale
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
358
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie358 kcal(17 %)
Protein22.3 g(23 %)
Fat16.9 g(15 %)
Carbohydrates30.86 g(21 %)
Sugar added0 g(0 %)
Roughage2.72 g(9 %)
Vitamin A223.44 mg(27,930 %)
Vitamin D0 μg(0 %)
Vitamin E1.69 mg(14 %)
Vitamin B₁0.46 mg(46 %)
Vitamin B₂0.38 mg(35 %)
Niacin9.01 mg(75 %)
Vitamin B₆0.34 mg(24 %)
Folate45.4 μg(15 %)
Pantothenic acid1.6 mg(27 %)
Biotin4.97 μg(11 %)
Vitamin B₁₂4.67 μg(156 %)
Vitamin C48.83 mg(51 %)
Potassium762.06 mg(19 %)
Calcium98.86 mg(10 %)
Magnesium40.37 mg(13 %)
Iron3.57 mg(24 %)
Iodine0.3 μg(0 %)
Zinc0.96 mg(12 %)
Saturated fatty acids5.31 g
Cholesterol61.14 mg

Ingredients

for
4
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
How healthy are the main ingredients?
Oliveparsleyrosemarytroutsalttomato

Preparation steps

1.

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.

2.

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.

3.

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.