Trout Fillets with Pearl Barley

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Trout Fillets with Pearl Barley
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Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
Calories:
798
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie798 kcal(38 %)
Protein35.63 g(36 %)
Fat59.66 g(51 %)
Carbohydrates30.38 g(20 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A880.44 mg(110,055 %)
Vitamin D0 μg(0 %)
Vitamin E7.94 mg(66 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.87 mg(79 %)
Niacin19.22 mg(160 %)
Vitamin B₆1.39 mg(99 %)
Folate90.67 μg(30 %)
Pantothenic acid2.59 mg(43 %)
Biotin6.36 μg(14 %)
Vitamin B₁₂3.46 μg(115 %)
Vitamin C21.85 mg(23 %)
Potassium1,163.92 mg(29 %)
Calcium219.81 mg(22 %)
Magnesium109.05 mg(36 %)
Iron3.25 mg(22 %)
Zinc2.22 mg(28 %)
Saturated fatty acids9.61 g
Cholesterol80.51 mg

Ingredients

for
4
Ingredients
1 ⅛ cups Pearl barley
4 tablespoons Oil
2 carrots (peeled and diced)
1 Leek (washed and chopped)
cup Rutabaga (peeled and diced)
4 pieces Salmon fillet (or trout)
lemons (juiced)
2 Pesto
How healthy are the main ingredients?
carrotLeeklemon

Preparation steps

1.
Rinse the pearl barley under running water and cook in a large pan of salted boiling water for about 25 minutes or until just tender. Drain well.
2.
Meanwhile, heat 2 tbsp oil in a wide pan and cook the carrots, leek and swede until soft. Mix with the cooked pearl barley and season with salt and pepper.
3.
Wipe the pan and add a little more oil. Sprinkle the fish with salt and lemon juice and fry skin side down until the skin is crisp. Turn the fish over, cook for another 1 minute then transfer to serving dishes with the pearl barley.
4.
Stir the remaining oil into the pesto and drizzle over the dish.