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Trout with Pesto
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
Calories:
373
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 25.2 μg | (126 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 24.3 μg | (41 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 7.1 μg | (237 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 418 mg | |||
| Cholesterol | 82 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 3 Tbsps Pine nuts
- 1 bunch fresh Basil
- 1 garlic clove
- 1 pc Parmesan (15 grams)
- 4 trout (with skin, about 140 grams)
- 6 Tbsps olive oil
- salt
- 2 Tbsps lemon juice
- 1 Tbsp peppercorns
Preparation steps
1.
For the pesto: Toast the pine nuts in a dry skillet over medium heat until golden brown. Remove and let cool. Meanwhile, rinse basil, shake dry and pluck the leaves. Peel garlic and chop coarsely. Grate the Parmesan.
2.
Heat the oven to 200°C (approximately 400°F). Rinse trout fillets and dry-pat. Brush a baking sheet with 1/2 tablespoon oil. Place trout skin-side down on the baking sheet, sprinkle with lemon juice, season with salt and crushed pink peppercorns and bake until fish can be pierced with a knife, 6-8 minutes.
3.
Meanwhile, place the pine nuts, basil, garlic and Parmesan in a blender and gradually add the remaining oil. Season with salt. Serve trout along with the pesto.
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