Trout en papillote

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Trout en papillote
45 min.
4
314kcal

Suggestions

Discover the delightful simplicity and healthfulness of Trout en Papillote, a dish that promises both flavor and nutrition in every bite. Perfect for those seeking a gluten-free and dairy-free meal, this recipe is a testament to how wholesome ingredients can come together to create something truly special. The method of cooking the trout in parchment paper ensures that all the natural juices and aromas are sealed in, resulting in a moist and tender fish that pairs beautifully with the vibrant, tender-crisp vegetables.

This recipe is not only quick to prepare, ready in just 45 minutes, but also incredibly versatile, making it suitable for lunch, dinner, or even a fancy main course. The combination of fresh basil leaves and a splash of lemon juice adds a burst of freshness that complements the delicate flavor of the trout. With a calorie count of just 314 kcal per serving, it’s a guilt-free indulgence that fits perfectly into a healthy lifestyle.

Whether you’re an experienced cook or a beginner, Trout en Papillote is straightforward to prepare, requiring minimal equipment and effort. The result is a dish that’s as beautiful to look at as it is to eat, making it perfect for impressing guests or treating yourself to a restaurant-quality meal at home. Serve it with a side of steamed new potatoes for a complete, satisfying meal that’s sure to become a favorite in your repertoire.

Ingredients

  • large carrots cut into batons
  •  celery stalks cut into batons
  • tbsp olive oil 
  • 0.5 tsp sugar 
  • tbsp citrus champagne vinegar 
  • 700 trout 
  • servings basil 
  •  juice of lemon 

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Heat oven to 190C/fan 170C/gas
  2. Put the carrots and celery in a pan with the oil, sugar, wine, salt and pepper. Bring to the boil, tightly cover, then cook for 10 mins until the vegetables are tender. Cool.
  3. Cut four large sheets of baking parchment, about 35cm square. Divide the vegetables between them and top each with a trout fillet. Scatter a few basil leaves and a little lemon juice over each, then season the fish with a little salt and pepper. Fold the paper in half and double fold all round to seal in the fish, a bit like a pasty.
  4. Put the parcels on two baking sheets and bake for 15-20 mins (depending on the thickness of the fish).
  5. Serve in their paper with some steamed new potatoes.

Nutrition Facts

Calories314kcal
Protein48.63%
Fat45.17%
Carbs6.2%

Properties

Glycemic Index
54.73
Glycemic Load
1.54
Inflammation Score
-10
Nutrition Score
30.641739285511%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.09mg
Luteolin
0.08mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:313.5kcal
15.67%
Fat:15.19g
23.37%
Saturated Fat:2.51g
15.69%
Carbohydrates:4.69g
1.56%
Net Carbohydrates:3.58g
1.3%
Sugar:2.47g
2.74%
Cholesterol:101.5mg
33.83%
Sodium:120.26mg
5.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.8g
73.6%
Vitamin B12:13.63µg
227.21%
Vitamin A:6233.33IU
124.67%
Manganese:1.58mg
78.9%
Vitamin D:6.82µg
45.5%
Phosphorus:445.58mg
44.56%
Vitamin B1:0.64mg
42.62%
Vitamin B3:8.26mg
41.32%
Vitamin B2:0.6mg
35.46%
Vitamin B5:3.51mg
35.15%
Selenium:22.11µg
31.59%
Potassium:777.14mg
22.2%
Vitamin B6:0.41mg
20.42%
Copper:0.36mg
17.87%
Iron:2.93mg
16.27%
Vitamin K:16.21µg
15.44%
Magnesium:45.77mg
11.44%
Calcium:93.7mg
9.37%
Zinc:1.27mg
8.48%
Folate:33.53µg
8.38%
Vitamin C:6.47mg
7.84%
Vitamin E:1.13mg
7.51%
Fiber:1.11g
4.44%