Trout with Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 502 cal. | (24 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36.1 μg | (181 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 51.3 μg | (86 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.8 mg | (148 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 4.6 mg | (77 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 1,767 mg | (44 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 642 mg | |||
| Cholesterol | 129 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 600 grams waxy potatoes
- salt
- 8 Tomatoes
- 1 shallot
- 3 Tbsps Canola oil
- ½ tsp sugar
- 1 Tbsp lemon juice
- freshly ground peppers
- 4 trout (each 180 grams, ready to cook)
- 2 Tbsps Pastry flour
- 2 Tbsps butter
- 2 Tbsps freshly chopped parsley
- 2 Tbsps scallions
Preparation steps
Peel potatoes, rinse and boil in salted water until done, about 30 minutes.
Scald the tomatoes, rinse in cold water, peel, quarter, core and dice finely. Peel shallot and finely chop. Sauté in a pan until translucent in 1 tablespoon oil. Sprinkle with sugar and cook until slightly caramelized. Fold in tomatoes and remove from the heat. Season with lemon juice, salt and pepper.
Rinse the fish fillets, pat dry and season with salt and pepper. Coat with flour and fry in the rest of the oil in a hot pan until golden brown, 2-3 minutes on each side.
Melt the butter in a pan. Add parsley and the drained potatoes to the pan pan and season lightly with salt. Arrange potatoes with the fish on plates, top with the lukewarm tomatoes and serve sprinkled with chives.
