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.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 28.9 μg | (145 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,145 mg | (29 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 517 mg | |||
| Cholesterol | 109 mg |
Ingredients
- 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
Preparation steps
Thaw the peas in a colander. Rinse the trout under cold water, pat dry, and season inside and out with salt and pepper.
Rinse the lemons in hot water, pat dry and cut into slices. Rinse the chives, shake dry and slice.
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.
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.
Peel, pit and finely mash the avocado with a fork. Rinse the tomatoes, quarter, core and dice small.
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.
Serve the trout with the creamy peas and avocado.
