Steamed Leek Trout
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
515
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 515 cal. | (25 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 36 μg | (180 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 94.8 μg | (158 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 219 μg | (73 %) | ||
| Pantothenic acid | 4.4 mg | (73 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 10 μg | (333 %) | ||
| Vitamin C | 161 mg | (169 %) | ||
| Potassium | 1,465 mg | (37 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 758 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 trout (ready to cook, headless, with skin, about 350 grams or 12.3 ounces)
- salt
- freshly ground peppers
- 2 stalks Leeks
- 500 milliliters Vegetable broth
- 250 grams Long grain rice
- ½ Cucumber
- 1 red Bell pepper
- 1 yellow Bell pepper
- ½ bunch Dill
- 1 Tbsp butter
Preparation steps
1.
Rinse trout, pat dry, season with salt and pepper (inside and out).
2.
Rinse leek and slice lengthwise. Slice into rings and stuff into trout. Place trout and remaining leeks into a steaming basket. Bring vegetable broth to a boil, add rice and top with steaming basket. Cover and cook over medium heat for 20-25 minutes.
3.
Meanwhile, rinse cucumber, cut in half lengthwise, remove seeds and dice.
4.
Rinse peppers, cut in half, remove seeds and ribs and dice flesh. Rinse dill, shake dry, pluck off leaves and mince. Melt butter in a pan and sauté peppers and cucumbers. Season with salt and pepper.
5.
Remove trout from steamer and remove the skin.
Combine rice, dill and vegetables, including leeks.
Plate rice and serve with trout.
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