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Steamed Trout Fillets

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0% would make this recipe again

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

Preparation : 10 min Cooking : 15 min
460 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

1 1/2 cup creamy soy preparation for cooking 375 mL
1 tsp lemon juice, freshly squeezed
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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (250g)

Amount

% Daily Value

Calories

460

Fat

28 g

43 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

100 mg

Sodium

160 mg

7 %

Carbohydrate

7 g

2 %

Fibre

0 g

1 %

Sugars

7 g

Protein

44 g

Vitamin A

3 %

Vitamin C

5 %

Calcium

7 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 4 ½
Fats 2 ½

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This recipe is in the following categories

Fish | Main courses/Entrées | High Vitamin D | High Iron | Source of Omega-3 | Halal | Kosher