Trout Fillets with Pearl Barley and Vegetables
on mixed vegetables with pearl barley
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
advanced
Difficulty
Preparation:
55 min.
Preparation
Calories:
665
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 665 cal. | (32 %) | ||
| Protein | 92 g | (94 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 72 μg | (360 %) | ||
| Vitamin E | 12.4 mg | (103 %) | ||
| Vitamin K | 264.5 μg | (441 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 33.9 mg | (283 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 9.9 mg | (165 %) | ||
| Biotin | 30.9 μg | (69 %) | ||
| Vitamin B₁₂ | 20 μg | (667 %) | ||
| Vitamin C | 406 mg | (427 %) | ||
| Potassium | 2,517 mg | (63 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 1,390 mg | |||
| Cholesterol | 225 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 90 grams Pearl barley
- 500 milliliters Vegetable broth
- 200 grams Cauliflower
- 200 grams Broccoli
- 2 yellow Bell pepper
- 4 trout
- Iodized salt
- 1 generous pinch ground ginger
- 1 tsp Sour cream
Preparation steps
1.
Rinse the pearl barley and cook in the vegetable broth until tender, about 25-30 minutes.
2.
Rinse the cauliflower and broccoli, and divide into florets. Rinse the bell peppers, cut in half lengthwise, remove seeds and white ribs, and cut into cubes. Rinse the trout with cold water, pat dry and season with salt to taste.
3.
Stir the vegetables into the barley. Season with salt to taste, and the ginger. Cook over low heat until the vegetables are tender, about 10 minutes.
4.
Heat the butter in a skillet set over medium heat. Add the trout and cook for 4-5 minutes per side. Heat the butter in a pan and Fisch¬filets over medium heat on both sides fry about 4 to 5 minutes. Serve with the sour cream.
