EatSmarter exclusive recipe

Whole Trout in Foil

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Average: 5 (2 votes)
(2 votes)
Whole Trout in Foil

Whole Trout in Foil - Wonderful aroma makes a great way to kick off the grilling season!

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
288
calories
Calories

Healthy, because

Even smarter

Nutritional values

The fish and fennel come together here to form a strong team, providing plenty of protein and vitamins. One portion of this dish covers 150 percent of your daily requirement of vitamin D and 250 percent of your daily requirement of vitamin B12!

This dish can be prepared well in advance: Simply place all the ingredients in the foil, seal it and then store in the refrigerator for up to 12 hours.

1 serving contains
(Percentage of daily recommendation)
Calorie288 kcal(14 %)
Protein32 g(33 %)
Fat15 g(13 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.7 mg(88 %)
Vitamin D7.5 μg(38 %)
Vitamin E8.3 mg(69 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.7 mg(89 %)
Vitamin B₆1.1 mg(79 %)
Folate61 μg(20 %)
Pantothenic acid3.1 mg(52 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂7.5 μg(250 %)
Vitamin C46 mg(48 %)
Potassium767 mg(19 %)
Calcium131 mg(13 %)
Magnesium77 mg(26 %)
Iron3.1 mg(21 %)
Iodine21 μg(11 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3 g
Uric acid486 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 Fennel bulb (each about 6 ounces)
2 teaspoons Caper (from a jar)
4 tablespoons olive oil
salt
peppers
½ cup vegetable stock
4 Steelhead trout (each about 5-6 ounces)
1 Lime
1 pinch Saffron (1 gram)
How healthy are the main ingredients?
olive oilFennel bulbsaltLime
Preparation

Kitchen utensils

1 Knife, 1 Cutting board, 1 Mandoline, 1 Tablespoon, 1 Skillet, 1 Wooden spoon, 1 Aluminum foil, 1 Small bowl, 1 Citrus juicer, 1 Sieve

Preparation steps

1.
Whole Trout in Foil preparation step 1

Trim fennel, rinse, cut in half and cut into thin slices. Drain the capers.

2.
Whole Trout in Foil preparation step 2

In a large skillet, heat 1 tablespoon olive oil. Sauté fennel 3-4 minutes and season with salt and pepper. Add drained capers and stir in broth.

3.
Whole Trout in Foil preparation step 3

Fold 4 pieces of aluminum foil (each 12 x 12 inches) at the edges slightly upwards, so that liquid cannot escape. Distribute fennel on aluminum foil.

4.
Whole Trout in Foil preparation step 4

Rinse trout fillets, pat dry and place each fillet on a fennel serving. Season with salt and pepper.

5.
Whole Trout in Foil preparation step 5

Cut lime in half and squeeze juice. In a small bowl, mix 4 tablespoons lime juice with the remaining olive oil and brush or drizzle on the trout fillets.

6.
Whole Trout in Foil preparation step 6

Sprinkle with saffron threads and seal the aluminum foil firmly. Cook on the hot grill for 12-15 minutes.

Comments

 
Can I use soy sauce to make it saltier instead of salt? If not soy sauce, what other seasoning would you recommend? :)
Cyndy from EAT SMARTER's picture
Thanks for asking. A dash of soy sauce sounds like a great idea. It will change the finished flavor a bit but sounds delicious.