Whole Fish Tray Bake

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Whole Fish Tray Bake
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
415
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie415 kcal(20 %)
Protein17.31 g(18 %)
Fat14.61 g(13 %)
Carbohydrates56.86 g(38 %)
Sugar added0 g(0 %)
Roughage12.38 g(41 %)
Vitamin A330.21 mg(41,276 %)
Vitamin D0 μg(0 %)
Vitamin E1.69 mg(14 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.26 mg(24 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.48 mg(34 %)
Folate101.65 μg(34 %)
Pantothenic acid1.27 mg(21 %)
Vitamin B₁₂2.35 μg(78 %)
Vitamin C80.36 mg(85 %)
Potassium2,133.54 mg(53 %)
Calcium176.15 mg(18 %)
Magnesium85.67 mg(29 %)
Iron4.08 mg(27 %)
Zinc1.2 mg(15 %)
Saturated fatty acids7.76 g
Cholesterol53.47 mg
Author of this recipe:
How healthy are the main ingredients?
Fennel bulblemontrout

Ingredients

for
4
Ingredients
5 ½ cups
new potatoes (unpeeled)
4
young Fennel bulb (cut into wedges, greens chopped and reserved for a garnish)
¼ cup
soft butter
2
organic lemons (one thinly sliced, juice squeezed from the other)
2
trout (approx. 450 g each)
cup

Preparation steps

1.
Steam the potatoes for 15 minutes. Preheat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
2.
Cool the potatoes slightly and halve them. Spread with the fennel on a buttered baking tray.
3.
Season the trout inside with salt and ground black pepper and stuff with lemon slices. Season all over with salt and ground black pepper and lay on the vegetables.
4.
Dot the fish and vegetables with small pieces of butter. Season the vegetables with salt and pepper and sprinkle with fennel leaves. Drizzle over the lemon juice. Pour over the wine and bake for approx. 30 minutes.
5.
Garnish with the remaining fennel leaves to serve.