Whole Trout in Foil
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.
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 767 mg | (19 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 77 mg | (26 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 486 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 2 Fennel bulb (each about 6 ounces)
- 2 tsps Caper (from a jar)
- 4 Tbsps olive oil
- salt
- peppers
- ½ cup vegetable stock
- 4 Steelhead trout (each about 5-6 ounces)
- 1 Lime
- 1 pinch Saffron (1 gram)
Preparation steps
Trim fennel, rinse, cut in half and cut into thin slices. Drain the capers.
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.
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.
Rinse trout fillets, pat dry and place each fillet on a fennel serving. Season with salt and pepper.
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.
Sprinkle with saffron threads and seal the aluminum foil firmly. Cook on the hot grill for 12-15 minutes.