Trout with Creamy Peas and Avocado

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Trout with Creamy Peas and Avocado

Trout with Creamy Peas and Avocado - This fish will not only turn heads for its visual beauty but also for its taste.

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
390
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie390 cal.(19 %)
Protein33 g(34 %)
Fat21 g(18 %)
Carbohydrates15 g(10 %)
Sugar added5 g(20 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D28.9 μg(145 %)
Vitamin E4.7 mg(39 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.2 mg(110 %)
Vitamin B₆0.6 mg(43 %)
Folate90 μg(30 %)
Pantothenic acid3.2 mg(53 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂7.5 μg(250 %)
Vitamin C46 mg(48 %)
Potassium1,145 mg(29 %)
Calcium51 mg(5 %)
Magnesium84 mg(28 %)
Iron2.2 mg(15 %)
Iodine12 μg(6 %)
Zinc1.6 mg(20 %)
Saturated fatty acids8.6 g
Uric acid517 mg
Cholesterol109 mg

Ingredients

for
4
Ingredients
100 grams frozen Peas
4 trout (each about 200 grams)
salt
peppers
2 lemons
Chives
3 Tbsps butter (45 grams)
1 tsp Canola oil
100 grams Snow peas
1 Avocado
2 Tomatoes
1 Red chili pepper
2 stalks mint
2 tsps sugar (20 grams)
1 Tbsp lemon juice
1 Tbsp white balsamic vinegar
How healthy are the main ingredients?
Snow peasugartroutsaltlemonChives

Preparation steps

1.

Thaw the peas in a colander. Rinse the trout under cold water, pat dry, and season inside and out with salt and pepper.

2.

Rinse the lemons in hot water, pat dry and cut into slices. Rinse the chives, shake dry and slice.

3.

Fill the trout with knobs of butter, half the lemon slices and chives. Grease a baking dish with oil, place the trout side by side, spread remaining lemon slices on top and bake in an oven preheated to 200°C (approximately 375°F) (fan oven 180°C (approximately 350°F); gas mark 3) Cook on the middle rack about 25-30 minutes, occasionaly brushing with cooking liquid.

4.

Meanwhile, for the creamy peas and avocado, rinse the snow peas, trim and chop. Blanch with the peas in boiling salted water for about 3 minutes. Rinse under cold water and drain.

5.

Peel, pit and finely mash the avocado with a fork. Rinse the tomatoes, quarter, core and dice small.

6.

Rinse, trim and chop the chile pepper. Rinse the mint, shake dry and chop the leaves. Mix the chile pepper with the mint, snow peas, peas, avocado and tomato and season with salt, sugar, lemon juice and balsamic vinegar.

7.

Serve the trout with the creamy peas and avocado.