Trout with Vegetables
(Percentage of daily recommendation)
| Calorie | 605 cal. | (29 %) | ||
| Protein | 83 g | (85 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 72.1 μg | (361 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 81.2 μg | (135 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 29.4 mg | (245 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 137 μg | (46 %) | ||
| Pantothenic acid | 7.9 mg | (132 %) | ||
| Biotin | 27.2 μg | (60 %) | ||
| Vitamin B₁₂ | 20.2 μg | (673 %) | ||
| Vitamin C | 154 mg | (162 %) | ||
| Potassium | 2,187 mg | (55 %) | ||
| Calcium | 181 mg | (18 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 1,220 mg | |||
| Cholesterol | 248 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 trout
- Iodized salt
- 1 generous pinch ground ginger
- 1 yellow Bell pepper
- 500 grams Cucumber
- 1 Tbsp Canola oil
- 250 milliliters Vegetable broth
- 100 grams Sour cream
- 1 bunch Fresh herbs
Preparation steps
Rinse the trout under cold water, pat dry and season with the iodized salt to taste, and some of the ginger.
Rinse the bell peppers, cut in half lengthwise, remove the seeds and white ribs, and cut into cubes. Peel the cucumber, halve lengthwise, remove seeds with a teaspoon and cut into 1 cm (approximately 1/4 inch) slices.
Heat the oil in a saucepan. Add the bell pepper and cucumber, and cook briefly. Add the trout so that it is overlapping with the vegetables.
Pour the broth into the saucepan and cook over medium heat for 12 minutes. Remove the trout and keep warm.
Simmer uncovered until the moisture has reduced. Rinse the herbs, shake dry, pluck leaves and chop. Stir the sour cream and herbs into the vegetables. Serve the trout with the vegetables. Serve with steamed potatoes if desired.