Trout Fillets with Asparagus

5
Average: 5 (1 vote)
(1 vote)
Trout Fillets with Asparagus
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 55 min.
Ready in
Calories:
294
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie294 cal.(14 %)
Protein23 g(23 %)
Fat21 g(18 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.3 μg(7 %)
Vitamin E4.3 mg(36 %)
Vitamin K70 μg(117 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.7 mg(81 %)
Vitamin B₆1.1 mg(79 %)
Folate191 μg(64 %)
Pantothenic acid2 mg(33 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C36 mg(38 %)
Potassium720 mg(18 %)
Calcium85 mg(9 %)
Magnesium59 mg(20 %)
Iron2.1 mg(14 %)
Iodine15 μg(8 %)
Zinc1.6 mg(20 %)
Saturated fatty acids8.6 g
Uric acid308 mg
Cholesterol89 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
4 Arctic Chars (ready to cook, skinless, each about 150 grams)
4 pcs Lemon peel
4 sprigs Dill
salt
freshly ground peppers
olive oil
300 grams green Asparagus
300 grams white Asparagus
400 milliliters Vegetable broth
60 milliliters Whipped cream
2 Tbsps cold butter (flaked)
freshly grated Nutmeg
1 Tbsp freshly chopped parsley
How healthy are the main ingredients?
Whipped creamDillparsleysaltolive oilNutmeg

Preparation steps

1.

Rinse and pat dry fish, place into 2 vacuum bags and cover with lemon slice and dill. Season with salt and pepper, drizzle with a little olive oil and vacuum seal. Let marinate for about 2 hours. 

2.

Peel asparagus and trim lower thirds of the stalks, cut stalks lengthwise and then into 10 cm (approximately 4 inches) long pieces. Heat broth and simmer asparagus for about 15-20 minutes.  

3.

In a saucepan, heat plenty of water and insert bags with fish, cook for about 10-15 minutes at about 80°C (approximately 175°F). 

4.

Strain asparagus cooking water through a sieve and and bring to a boil with cream. Add cold butter cut into small pieces and season with salt, pepper and a pinch of nutmeg.

5.

Arrange asparagus on warmed plates, drizzle with sauce and sprinkle with parsley. Remove fish from the bags and place on top of asparagus. Serve. 

Comments

 
This was a great dish. I also used minced shallots in the marinade and omitted the dill. I also included a tri-colored cous coups made with chicken broth and added sautéed red onions and orange bell pepper. Instead of the flour roux to thicken the sauce I used a slurry.
Cyndy from EAT SMARTER's picture
Great ideas and additions Tonya. We are so glad it worked for you!