Trout on Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 12.3 mg | (103 %) | ||
| Vitamin K | 43.8 μg | (73 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.3 mg | (136 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 20.4 μg | (45 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,424 mg | (36 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 647 mg | |||
| Cholesterol | 134 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the vegetables
- 2 Zucchini
- 8 Tomatoes
- 3 onions
- 2 garlic cloves
- 2 Tbsps olive oil (for cooking)
- salt
- freshly ground peppers
- For the fish
- 4 trout (ready for cooking, about 300 grams)
- 4 sprigs thyme
- vegetable oil (for cooking)
- 40 grams butter
Preparation steps
For the vegetables: rinse zucchini, halve lengthwise and cut crosswise into thin slices. Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, cut crosswise into strips. Peel onions, halve lengthwise and cut into thin strips. Peel garlic and chop finely. Heat olive oil in a wide saucepan and saute onions and garlic until soft. Add the rest of vegetables and saute for 4-5 minutes, stirring occasionally. Season with salt and pepper.
For the fish: rinse trout, pat dry, stuff each with a sprig of thyme, season inside and out with salt and pepper. Heat oil in a pan and cook fish for about 5 minutes on both sides. Cover with butter flakes and bake in preheated oven at 160°C (approximately 325°F) for about 10 minutes. Season vegetables to taste and arrange on plates. Top with fish and serve.
