Pancetta-wrapped trout

Gluten Free
Dairy Free
Very Healthy
Health score
77%
Pancetta-wrapped trout
30 min.
2
1028kcal

Suggestions

Ingredients

  •  optional: lemon 
  • small trout cleaned
  • large bunch thyme leaves 
  •  garlic clove chopped
  • slices rashers of streaky bacon smoked
  • tbsp olive oil 
  • 100 green bean fine
  • tbsp almond flaked toasted

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven 220C/fan 200C/gas
  2. Cut half the lemon into 4 thin slices and juice the other half. Score each fish 3 times on one side.
  3. Place the fish on a baking tray, scored side up, and season liberally inside and out with salt and pepper. Stuff each fish cavity with thyme, a sprinkling of garlic and a lemon slice.
  4. Lay the rest of the thyme on top of the fish and top with a lemon slice. Wrap the pancetta around, holding the lemon and thyme in place.
  5. Drizzle with 1 tbsp of olive oil and bake for 20 mins until the pancetta is golden and the fish is cooked.
  6. While the fish is cooking, boil the beans in a pan of salted water for 4-5 mins until just cooked and still vibrant.
  7. Drain and toss with the lemon juice, olive oil and almonds.
  8. Serve the fish with the beans on the side.

Nutrition Facts

Calories1028kcal
Protein31.13%
Fat64.12%
Carbs4.75%

Properties

Glycemic Index
78.25
Glycemic Load
2.2
Inflammation Score
-10
Nutrition Score
53.513478652291%

Flavonoids

Cyanidin
0.25mg
Catechin
0.13mg
Epigallocatechin
0.26mg
Epicatechin
0.06mg
Eriodictyol
11.56mg
Hesperetin
15.07mg
Naringenin
0.34mg
Apigenin
0.08mg
Luteolin
2.03mg
Isorhamnetin
0.26mg
Kaempferol
0.28mg
Myricetin
0.36mg
Quercetin
2.04mg

Nutrients percent of daily need

Calories:1027.52kcal
51.38%
Fat:73.24g
112.68%
Saturated Fat:14.06g
87.86%
Carbohydrates:12.23g
4.08%
Net Carbohydrates:7.8g
2.84%
Sugar:3.43g
3.81%
Cholesterol:226.24mg
75.41%
Sodium:473.26mg
20.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:80.01g
160.01%
Vitamin B12:26.71µg
445.1%
Manganese:3.31mg
165.52%
Phosphorus:976.52mg
97.65%
Vitamin B1:1.4mg
93.23%
Vitamin D:13.44µg
89.57%
Vitamin B3:17.9mg
89.5%
Vitamin B2:1.35mg
79.15%
Selenium:52.82µg
75.46%
Vitamin B5:7.12mg
71.19%
Vitamin E:7.75mg
51.66%
Vitamin C:40.09mg
48.59%
Vitamin B6:0.95mg
47.5%
Potassium:1586.32mg
45.32%
Copper:0.83mg
41.54%
Iron:7.02mg
39.01%
Vitamin K:38.72µg
36.88%
Magnesium:127.47mg
31.87%
Calcium:218.93mg
21.89%
Zinc:3.28mg
21.87%
Folate:71.99µg
18%
Fiber:4.42g
17.69%
Vitamin A:662.22IU
13.24%