Trout with Vegetables and White Wine Sauce

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Trout with Vegetables and White Wine Sauce
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
450
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie450 cal.(21 %)
Protein30 g(31 %)
Fat19 g(16 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A1 mg(125 %)
Vitamin D1.8 μg(9 %)
Vitamin E1.9 mg(16 %)
Vitamin K27.2 μg(45 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin13.7 mg(114 %)
Vitamin B₆1.5 mg(107 %)
Folate74 μg(25 %)
Pantothenic acid2.4 mg(40 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C40 mg(42 %)
Potassium1,482 mg(37 %)
Calcium122 mg(12 %)
Magnesium100 mg(33 %)
Iron3.4 mg(23 %)
Iodine21 μg(11 %)
Zinc2.2 mg(28 %)
Saturated fatty acids8.1 g
Uric acid373 mg
Cholesterol115 mg
Complete sugar7 g

Ingredients

for
4
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)
How healthy are the main ingredients?
potatoWhipped creamCeleryolive oilsaltonion

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F). 

2.

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.

3.

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.

4.

Rinse the fish fillets, pat dry, season with salt and pepper and arrange, skin-side up, over the vegetables. Bake for 6-8 minutes.

5.

Wipe the mushrooms with a damp cloth and thinly slice. Set some aside for garnish.

6.

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.

7.

Remove the skin from the fish and distribute among the serving plates along with the vegetables and potatoes. Serve with the sauce.