Trout with Vegetables and White Wine Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 27.2 μg | (45 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.7 mg | (114 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,482 mg | (37 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 373 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the trout, vegetables and white wine sauce
- 600 grams cooked potatoes (waxy)
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 2 onions
- 2 carrots
- 1 stalk Celery
- 350 milliliters fish stock
- 4 Arctic Chars (each around 150 grams) (approximately 5 ounces)
- 4 button Mushroom
- 1 Tbsp butter
- 1 Tbsp Pastry flour
- 100 milliliters dry white wine
- 100 milliliters Whipped cream
- 2 Tbsps freshly chopped Fresh herbs (such as chervil, dill and tarragon)
- To garnish
- fresh Fresh herbs (such as chervil, dill and tarragon)
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
For the roasted potatoes: Peel the potatoes and cut into bite-sized pieces. Arrange on a baking sheet lined with parchment paper, season with salt and pepper and drizzle with oil. Roast until golden brown, around 10-15 minutes.
For the vegetables: Peel the onions, carrots and celery and cut into small pieces. Set 1/2 the onions aside. Heat the remaining 2 tablespoons oil in a large frying pan and sweat the vegetables for 1-2 minutes. Deglaze with about 200 ml (approximately 3/4 cup) stock and season with salt and pepper. Divide between 4 ramekins.
Rinse the fish fillets, pat dry, season with salt and pepper and arrange, skin-side up, over the vegetables. Bake for 6-8 minutes.
Wipe the mushrooms with a damp cloth and thinly slice. Set some aside for garnish.
For the sauce: Melt the butter in a large frying pan and sauté the remaining onions and mushrooms until tender. Sprinkle with flour and then stir in the wine and remaining stock. Simmer for 3-5 minutes, until thickened. Add the cream and mix until combined. Fold in the herbs and season with salt and pepper.
Remove the skin from the fish and distribute among the serving plates along with the vegetables and potatoes. Serve with the sauce.
