Pan Fried Trout with Herb Butter
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
495
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 495 cal. | (24 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.7 g | (2 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 36.3 μg | (182 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 18.2 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 845 mg | (21 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 15.5 g | |||
| Uric acid | 602 mg | |||
| Cholesterol | 167 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ready to cook trout about 250 grams (approximately 9 ounces) each
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 3 Tbsps vegetable oil
- 2 shallots
- 1 garlic clove
- 100 grams butter
- 4 Tbsps finely chopped Fresh herbs (such as parsley, oregano, mint, etc.)
- Lemon wedge (for garnish)
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F).
2.
Rinse the trout and pat dry. Season with salt and pepper inside and out and lightly dust the skin with flour. Heat the vegetable oil in a large pan and cook the trout for about 5 minutes on each side. Transfer to a baking sheet lined with parchment paper and finish cooking in the oven for about 15 minutes.
3.
Peel and finely chop the shallots and garlic. Heat the butter in a pan and sauté the shallots and garlic for 1-2 minutes, until translucent. Remove from heat, stir in the chopped herbs and season with salt and pepper.
4.
Place the trout on a serving platter and drizzle with the herb butter.
5.
Garnish with lemon wedges and serve.
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