Trout Fish Dish
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
461
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 37.2 μg | (186 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 44 μg | (73 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 5.1 mg | (85 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,597 mg | (40 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 657 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cups soft cubed Bread
- ¼ cup olive oil (divided)
- 1 cup chopped button Mushroom
- 1 bunch scallions (cleaned; trimmed and sliced; divided)
- 2 cloves garlic cloves (minced)
- 2 tsps chopped, fresh thyme
- salt
- freshly ground Black pepper
- 4 fresh, whole trout (cleaned)
- 1 fresh lemon (quartered)
- 4 carrots (sliced, blanched and drained)
Preparation steps
1.
Preheat oven to 400º F. Line a baking sheet with aluminum foil.
2.
Place cubed bread on baking sheet and bake for 5 minutes or until golden.
3.
Heat 2 tablespoons olive oil in a skillet set over medium-high heat. Saute mushrooms and half of the onions, until soft, about 5 minutes. Add garlic and thyme and saute for 1 minute longer. Season with salt and pepper; remove from heat.
4.
Combine mushroom mixture and bread in a bowl.
5.
Rinse trout inside and out under cold water and pat dry with paper towels. Drizzle the inside of the trout with lemon juice and season with salt and pepper. Spoon the stuffing mixture onto the bottom half of the trout. Arrange trout on prepared baking sheet. Rub with remaining olive oil.
6.
Top with sliced carrots and remaining spring onions. Bake for 15 to 20 minutes or until fish flakes easily with a fork. Serve.
