Trout with Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 841 cal. | (40 %) | ||
| Protein | 82.74 g | (84 %) | ||
| Fat | 38.03 g | (33 %) | ||
| Carbohydrates | 37.05 g | (25 %) | ||
| Sugar added | 3.14 g | (13 %) | ||
| Roughage | 4.18 g | (14 %) |
| Vitamin A | 126.87 mg | (15,859 %) | ||
| Vitamin D | 0.15 μg | (1 %) | ||
| Vitamin E | 0.31 mg | (3 %) | ||
| Vitamin B₁ | 0.93 mg | (93 %) | ||
| Vitamin B₂ | 1.54 mg | (140 %) | ||
| Niacin | 46.57 mg | (388 %) | ||
| Vitamin B₆ | 3.09 mg | (221 %) | ||
| Folate | 112.91 μg | (38 %) | ||
| Pantothenic acid | 6.03 mg | (101 %) | ||
| Biotin | 18.02 μg | (40 %) | ||
| Vitamin B₁₂ | 9.41 μg | (314 %) | ||
| Vitamin C | 22.77 mg | (24 %) | ||
| Potassium | 2,360.79 mg | (59 %) | ||
| Calcium | 115.76 mg | (12 %) | ||
| Magnesium | 134.02 mg | (45 %) | ||
| Iron | 4.09 mg | (27 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 2.82 mg | (35 %) | ||
| Saturated fatty acids | 8.46 g | |||
| Cholesterol | 234.31 mg |
Ingredients
- Ingredients
- 500 milliliters Vegetable broth
- 100 milliliters dry white wine
- salt
- 1 Tbsp sugar
- 1 organic lemon (zested and juiced)
- 1 pinch Red pepper flakes
- ½ tsp allspice
- ½ tsp Juniper berries
- ½ tsp Coriander
- ½ tsp peppercorns
- 4 Arctic Chars (each 100 grams, without skin)
- 200 grams cooked potatoes
- 2 Tbsps olive oil
- 1 Tbsp freshly chopped Dill
- freshly ground peppers
- 2 onions
- 60 grams Date (pitted)
- 50 grams Yogurt (0.1% fat)
- 2 Tbsps butter
Preparation steps
For the marinade, bring the vegetable broth to a boil with wine, 1 teaspoon salt, sugar and lemon juice. Add red pepper flakes, allspice, juniper berries, coriander seeds, peppercorns and bay leaf, let simmer few minutes, then remove from the heat and let cool.
Rinse the fish and pat dry, cut in half and lay out flat in a baking dish. Pour over the marinade and chill for about 2 hours in the refrigerator.
Peel potato and dice finely. Fry in 1 tablespoon oil in a non-stick pan until golden brown, 6-8 minutes. Just before serving, sprinkle the dill over the top and season with salt and pepper.
Peel the onions and cut into wedges. Slice dates into fine strips. Sauté together in a pan with 1 tablespoon hot oil until translucent. Deglaze pan with a little broth and cook covered over low heat until tender, about 5 minutes.
Remove the fish from the marinade, and strain marinade through a fine sieve into a saucepan. Bring to a boil. Cook until reduced to about 150 ml (approximately 2/3 cup), add the yogurt and butter and mix until creamy with a hand blender. Season with salt and pepper.
Place the fish in the sauce, reduce the heat and cook until done, 5-10 minutes at about 80°C (approximately 175°F).
Place the onions and dates on deep plates, place the trout on top, and spread the potatoes around the trout. Drizzle with sauce and serve.
