Trout with Tomato Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 372 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 35.4 μg | (59 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.9 mg | (133 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 21.8 μg | (48 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,404 mg | (35 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 633 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 trout (ready to cook)
- 1 kilogram Tomatoes
- 2 onions
- 1 chili pepper
- 2 garlic cloves
- 5 Tbsps black Olives (pitted)
- salt
- freshly ground peppers
- 1 tsp sugar
- olive oil (cold pressed)
Preparation steps
Rinse tomatoes and blanch in hot water for a few seconds. Rinse in cold water and peel, halve and remove seeds then cut into small cubes. Peel onions and chop finely. Halve, seed and chop chile pepper. Peel garlic and cut into quarters. Cut olives into thin slices.
Heat 3 tablespoons of olive oil in a saucepan and saute onions until soft. Add tomatoes and garlic to the pan and simmer, covered, for about 6-8 minutes on medium heat. Add chile pepper and olives and mix well. Season with salt, pepper and sugar.
Rinse trout under cold water and pat dry. Season with salt and pepper inside and out. Pour tomato sauce into a roasting dish and add trouts to it. Sprinkle each with 1 tablespoon of olive oil and spread with 1-2 teaspoons of oil in the cavities. Bake in preheated oven at 200°C (approximatley 400°F) for about 20-25 minutes. Arrange trout with sauce on plates and serve.
