AppetizersNovember 05, 2013
Calories
276
Sodium
2374mg
98% DV
Fat
24g
38% DV
Protein
3g
6% DV
Carbs
17g
5% DV
Fiber
2g
8% DV
POACHED TROUT FILLET RECIPE
152
1
For appetizer use a 4 oz., and for main course an 8 oz. rainbow trout fillet or the same size salmon fillet,
carrot and celery sticks,
4 asparagus spears,
1/2 cup coconut milk,
1 tsp. salt,
1 tbsp. lemon juice,
1/4 cup water,
1 tbsp.sugar,
6 melon scoops.
carrot and celery sticks,
4 asparagus spears,
1/2 cup coconut milk,
1 tsp. salt,
1 tbsp. lemon juice,
1/4 cup water,
1 tbsp.sugar,
6 melon scoops.
Put the coconut milk, water, salt, sugar and lemon juice in a pan and bring to a boil. Add the trout fillet and vegetables and cook until the carrot sticks are soft, approximately 7-8 minutes. Serve the trout fillet in a bowl on top of the vegetables and pour around some of the poaching liquid. Check if salt is according to your taste and garnish with the melon scoops, physalis (also called gooseberry) and fresh dill. Cooking tip: Use an 8 oz. fish fillet and you have a nice, low calorie and low fat entree. If you need a stunning and delicious dish in just 10 minutes, that is the perfect seafood recipe for you.
Nutritions
Calories
276
Sodium
2374mg
98% DV
Fat
24g
38% DV
Protein
3g
6% DV
Carbs
17g
5% DV
Fiber
2g
8% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat22g110%
Polysaturated Fat1g6%
Monosaturated Fat1g11%
Cholesterol2mg0%
Sodium2374mg98%
Potassium266mg7%
Protein3g6%
% DAILY VALUE*
Total Carbohydrate
Fiber2g8%
Sugar14g28%
Vitamin A3IU0%
Vitamin B60.82mg41%
Vitamin C7mg13%
Calcium28mg2%
Iron4mg24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.