Trout with Spinach and Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 27 μg | (135 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 791.6 μg | (1,319 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 364 μg | (121 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 30.1 μg | (67 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 147 mg | (155 %) | ||
| Potassium | 2,182 mg | (55 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 188 mg | (63 %) | ||
| Iron | 8.2 mg | (55 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 584 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 600 grams Steelhead trout (without skin)
- 1 Tbsp lemon juice
- 800 grams fresh Spinach
- 1 onion
- 2 garlic cloves
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- Nutmeg (freshly grated)
- 800 grams Tomatoes
- 2 sprigs Tarragon
- 1 tsp aged balsamic vinegar
- sugar
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Rinse the fish, pat dry and sprinkle with lemon juice.
Rinse the spinach, trim and shake dry. Peel onion and garlic and finely chop. Sauté both in 2 tablespoons oil until transparent. Add the spinach and cook until wilted. Season with salt, pepper and nutmeg. Remove from pan and spread in a baking dish. Socre the tomatoes, dip briefly in boiling water, rinse in cold water and peel. Then cut into quarters, seed and dice. Cook tomatoes in a pan in 2 tablespoons hot oil for about 2 minutes. Rinse the tarragon, shake dry, pluck off the leaves, chop coarsely and mix into the tomatoes. Season with salt, pepper, vinegar and a pinch of sugar.
Place the trout on the spinach and season with salt and pepper. Add the diced tomatoes and roast for 10-12 minutes in the preheated oven.
