Brook Trout Müllerin

Very Healthy
Health score
85%
Brook Trout Müllerin
45 min.
2
1280kcal

Suggestions


Are you looking for a delicious, healthy dish that's perfect for lunch or dinner? Look no further than Brook Trout Müllerin! This exquisite recipe not only pleases the palate but also delivers impressive nutritional benefits. With a health score of 85, it’s a fantastic choice for anyone looking to indulge without the guilt.

Imagine sitting down to a beautifully plated serving of fresh brook trout, its skin crispy and golden, complemented by a rich, buttery sauce that dances with the bright zest of lemon. The aromatic parsley adds a touch of freshness, elevating the flavors to create a dish that sings of culinary delight. Crafted with just a few simple ingredients, this meal comes together in just 45 minutes, making it an ideal option for busy weeknights or a relaxed weekend brunch.

With a perfect balance of protein, healthy fats, and minimal carbohydrates, this dish serves two and totals around 1280 calories, allowing you to enjoy a satisfying main course that doesn't compromise on health. Whether you're a seasoned cook or a novice in the kitchen, this recipe offers an accessible yet elegant way to impress family and friends with your skills. Treat yourself to a meal that's as nourishing as it is delightful - Brook Trout Müllerin is sure to become a favorite in your culinary repertoire!

Ingredients

  • servings pepper black freshly ground
  • tablespoons butter 
  • 0.3 cup flour 
  •  optional: lemon halved
  • Leaves from 4 sprigs parsley fresh chopped
  • servings salt 
  •  skin-on brook trout filets 

Equipment

  • frying pan
  • spatula

Directions

  1. Season both sides of the filets with salt and pepper and lightly dust with flour. Melt the butter in a large skillet over medium-high heat.
  2. Place the filets, skin-side down, and cook until the skin is brown and crispy, 3–5 minutes. Carefully turn with a spatula and cook for another 30 seconds.
  3. Squeeze the lemon over the fish and add the parsley. As the sauce begins to bubble up, spoon ample butter over each filet and serve immediately.
  4. Reprinted with permission from Cooking From the Heart: My Favorite Lessons Learned Along the Way by John Besh. Copyright © 2013 John Besh. Published by Andrews McMeel Publishing.

Nutrition Facts

Calories1280kcal
Protein45.81%
Fat48.75%
Carbs5.44%

Properties

Glycemic Index
107.25
Glycemic Load
9.55
Inflammation Score
-8
Nutrition Score
60.910869826441%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Apigenin
1.08mg
Luteolin
1.03mg
Kaempferol
0.02mg
Myricetin
0.34mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:1280.13kcal
64.01%
Fat:67.98g
104.58%
Saturated Fat:22.25g
139.08%
Carbohydrates:17.07g
5.69%
Net Carbohydrates:15.09g
5.49%
Sugar:1.41g
1.57%
Cholesterol:454.6mg
151.53%
Sodium:729.12mg
31.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:143.71g
287.41%
Vitamin B12:53.02µg
883.66%
Manganese:5.92mg
296.18%
Vitamin D:26.52µg
176.8%
Phosphorus:1698.68mg
169.87%
Vitamin B1:2.53mg
168.41%
Vitamin B3:31.6mg
157.98%
Vitamin B2:2.34mg
137.78%
Vitamin B5:13.4mg
133.97%
Selenium:91.48µg
130.68%
Potassium:2556.9mg
73.05%
Vitamin B6:1.41mg
70.58%
Copper:1.32mg
66.16%
Iron:11.3mg
62.76%
Vitamin C:32.69mg
39.62%
Magnesium:158.34mg
39.59%
Calcium:316.76mg
31.68%
Folate:124.55µg
31.14%
Zinc:4.66mg
31.08%
Vitamin A:1141.87IU
22.84%
Vitamin E:2.1mg
14.03%
Vitamin K:11.05µg
10.52%
Fiber:1.98g
7.9%
Source:Epicurious