Trout Filets with Arugula and Cream Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 754 cal. | (36 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 45 g | (39 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 36.7 μg | (184 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin K | 121.2 μg | (202 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 4.1 mg | (68 %) | ||
| Biotin | 13.9 μg | (31 %) | ||
| Vitamin B₁₂ | 10.5 μg | (350 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,182 mg | (30 %) | ||
| Calcium | 193 mg | (19 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 21.6 g | |||
| Uric acid | 647 mg | |||
| Cholesterol | 211 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 4 trout (each about 160 grams, ready to cook and deboned)
- 2 Tbsps Pastry flour
- 4 slices stale white bread (crusts removed)
- 1 garlic clove (finely ground with a little salt)
- 3 Tbsps butter
- 2 bunches Arugula
- 1 lemon (juiced and zested)
- 200 milliliters fish stock
- 200 milliliters Whipped cream
- 1 Tbsp Noilly Prat
- 4 Tbsps Crème fraiche
- 3 Tbsps vegetable oil
- salt
- peppers
- lemons (for garnish)
Preparation steps
Rinse, trim and drain the arugula well. Rinse the trout filets, pat dry, season with salt and pepper and press with the skin side into the flour. In the hot oil, saute the fillets briefly on the skin side until crispy. Remove and lay with the skin side down on a lined baking sheet with foil.
Deglaze the pan drippings with fish stock and the cream. Allow to boil down, then add the creme fraiche. Season with lemon juice, white vermouth, salt and pepper.
Crumble the white bread finely, mix with finely chopped arugula (with a few sprigs for garnish), garlic, lemon zest and soft butter. Spread on the trout filets and bake until golden brown under the broiler in a preheated oven for 2-3 minutes, watching carefully. Remove and drizzle on the sauce. Serve garnished with the remaining arugula and lemon slices.
