Steamed Trout Fillets

Steamed Trout Fillets

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

4 servings
Preparation 10 min
Cooking 15 min

460 calories per serving 


Ingredients

1 1/2 cup creamy soy preparation for cooking   375 mL
1 tsp lemon juice, freshly squeezed   1/4 lemon
1/4 red onions, finely chopped   40 g
2 tbsp chives, fresh, finely chopped   6 g
1 tsp fresh dill, finely chopped   0.4 g
4 trout fillets   700 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Place the cream or yogurt, lemon juice, onion and fine herbs in a bowl and mix well.
  2. Pour water into the pressure cooker.
  3. As soon as steam appears, turn the cooker off for a moment, place the trout fillets side by side in the upper part of the steam cooker and turn it on again.
  4. Add salt and pepper and coat with cream sauce.
  5. Cook for about 13 minutes until the flesh turns opaque.

Nutrition Facts Table

Nutrition Facts

per 1 serving (250g)

Amount

% DV*

* DV = Daily Value

Calories

460

Fat

28 g

43 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

105 mg

Sodium

160 mg

7 %

Carbohydrate

7 g

2 %

Fibre

0 g

1 %

Sugars

7 g

Protein

44 g

Vitamin A

4 %

Vitamin C

4 %

Calcium

8 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
Source of :
Calcium, Folacin, Omega-3, Zinc
Good source of :
Copper, Iron, Magnesium, Vitamin B6
Excellent source of :
Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Halal | High Iron | High Vitamin D | Kosher | Source of Omega-3

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