Steelhead Trout with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 27.61 g | (28 %) | ||
| Fat | 18.53 g | (16 %) | ||
| Carbohydrates | 51.3 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.78 g | (36 %) |
| Vitamin A | 323.2 mg | (40,400 %) | ||
| Vitamin D | 12.84 μg | (64 %) | ||
| Vitamin E | 3.41 mg | (28 %) | ||
| Vitamin B₁ | 0.27 mg | (27 %) | ||
| Vitamin B₂ | 0.19 mg | (17 %) | ||
| Niacin | 4.68 mg | (39 %) | ||
| Vitamin B₆ | 0.62 mg | (44 %) | ||
| Folate | 108.98 μg | (36 %) | ||
| Pantothenic acid | 0.66 mg | (11 %) | ||
| Biotin | 3.69 μg | (8 %) | ||
| Vitamin B₁₂ | 5.14 μg | (171 %) | ||
| Vitamin C | 138.1 mg | (145 %) | ||
| Potassium | 2,248.18 mg | (56 %) | ||
| Calcium | 151.94 mg | (15 %) | ||
| Magnesium | 103.41 mg | (34 %) | ||
| Iron | 4.11 mg | (27 %) | ||
| Iodine | 0.59 μg | (0 %) | ||
| Zinc | 1.62 mg | (20 %) | ||
| Saturated fatty acids | 2.94 g | |||
| Cholesterol | 50.49 mg |
Ingredients
- Ingredients
- 2 Steelhead trout
- 1 organic lemon
- 3 Tomatoes
- 2 Fennel bulb
- 1 Red Bell pepper
- 1 green Bell pepper
- 1 Zucchini
- 5 potatoes
- 1 garlic clove
- 1 bunch parsley
- 3 olive oil
- 125 milliliters fish stock
- salt (and pepper)
Preparation steps
Blanch tomatoes in boiling water, rinse with cold water, peel and chop the flesh finely. Rinse fennel bulbs, cut in half, remove the hard stalk and cut bulbs into strips. Cut bell peppers in half, remove the seeds, rinse and cut into strips. Rinse zucchini. Peel potatoes and cut zucchini and potatoes into thick slices. Mix vegetables together and place in a large baking dish. Season with salt and pepper.
Rinse fish, pat dry and rub with salt and pepper. With a sharp knife, make 3 deep cuts through the top surface and place the fish on the vegetables. Squeeze juice from lemon and cut a few strips of peel. Rinse the parsley and chop finely.
Peel garlic, finely chop and mix with the parsley, lemon juice, lemon peel and olive oil. Pour oil over the cuts in the fish with a teaspoon. Distribute the remainder of the oil over the fish. Pour in fish stock, cover and bake for 25 minutes in a preheated 220°C (approximately 425°F) oven. Serve immediately.
