Trout in Lemon and Onion Marinade
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(0 votes)
Health Score:
72 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
373
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 29.7 μg | (50 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.1 mg | (126 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 14.4 μg | (32 %) | ||
| Vitamin B₁₂ | 10.2 μg | (340 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 630 mg | |||
| Cholesterol | 122 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 6 small, ready to cook trout
- Salt and peppers
- Pastry flour
- 6 Tbsps olive oil
- 6 onions
- 2 carrots
- 2 lemons
- juice of two lemons
- 125 milliliters white wine
- 200 milliliters fish stock
- sugar
- 1 Tbsp mint
Preparation steps
1.
Rinse trout rinse and pat dry. Season with salt and pepper and dredge in flour. Heat 5 tablespoons olive oil in a large nonstick pan. Add trout and sauté 3-4 minutes per side.
2.
Peel onions and cut into rings. Peel, trim and finely grate carrots. Rinse lemons and cut into slices.
3.
Heat remaining olive oil. Add onions and carrots sauté 3-5 minutes. Add lemon juice, white wine and fish stock and bring to a boil. Season with salt, pepper and sugar.
4.
Place trout, lemon slices and mint leaves in a bowl and pour carrot and onion mixture over fish. Cover and marinate overnight.
