Trout with Broccoli
(1 vote)
(1 vote)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 32 min.
Ready in
Calories:
436
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 36.3 μg | (182 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 254.8 μg | (425 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 5.1 mg | (85 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 131 mg | (138 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 703 mg | |||
| Cholesterol | 157 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 trout (ready to cook, each 300 grams)
- lemon juice
- salt
- peppers (ground)
- 50 grams Pastry flour
- 2 Tbsps clarified butter
- 500 grams Broccoli
- 3 Tbsps butter
- 2 Tbsps freshly chopped parsley
Preparation steps
1.
Rinse the trout and pat dry. Sprinkle inside and outside with lemon juice and season with salt and pepper. Coat the fish in the flour.
2.
In a pan heat 2 tablespoons clarified butter and cook the fish until golden brown on each side for 5-6 minutes. When the dorsal fin slightly pulls out, the fish is done.
3.
Rinse the broccoli and drain. Lightly sauté in 1 tablespoon butter. Season with salt, add a little water, cover and cook until tender, about 5 minutes.
4.
Remove the trout from the pan and arrange on warmed plates.
5.
Froth the remaining butter in the pan and let brown slightly. Spread over the fish and garnish with almonds and parsley. Serve with the broccoli.
