Trout with Chopped Tomatoes

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Trout with Chopped Tomatoes
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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
380
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein21.6 g(22 %)
Fat27.21 g(23 %)
Carbohydrates8.58 g(6 %)
Sugar added0 g(0 %)
Roughage2.16 g(7 %)
Vitamin A225.88 mg(28,235 %)
Vitamin D0 μg(0 %)
Vitamin E0.93 mg(8 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.23 mg(21 %)
Niacin7.43 mg(62 %)
Vitamin B₆0.56 mg(40 %)
Folate28.67 μg(10 %)
Pantothenic acid0.96 mg(16 %)
Biotin4.92 μg(11 %)
Vitamin B₁₂3.24 μg(108 %)
Vitamin C27.27 mg(29 %)
Potassium749.28 mg(19 %)
Calcium49.74 mg(5 %)
Magnesium56.28 mg(19 %)
Iron1.03 mg(7 %)
Zinc0.84 mg(11 %)
Saturated fatty acids8.48 g
Cholesterol121.48 mg

Ingredients

for
4
Ingredients
2 large Sea trout fillets (about 600 g/1lb 6oz each)
3 tablespoons butter
2 tablespoons chopped parsley
1 lemon (juice and zest)
½ cup white wine
For the tomato salad
4 large tomatoes (chopped)
1 shallot (finely chopped)
1 clove garlic (finely chopped)
1 tablespoon chopped mint
4 tablespoons olive oil
1 tablespoon balsamic vinegar
How healthy are the main ingredients?
olive oilparsleygarlicmintlemontomato
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Citrus juicer, 1 Immersion blender, 1 deep bowl

Preparation steps

1.
Heat the oven to 200ºC (180º fan) 400ºF, gas 6.
2.
Place one fillet of fish skin side down in an ovenproof dish and dot the butter over the flesh. Sprinkle with the parsley, lemon juice and zest and place the other fillet, skin side up, on top.
3.
Pour over the wine, season with salt and pepper and cover with tin foil. Bake in the oven for about 35 minutes or until the fish is cooked through. Baste the fish twice during the cooking.
4.
Meanwhile, make the salad. Mix all the ingredients together, season with salt and pepper and set aside.
5.
Serve the fish with the salad.