SparkPeople Advertisers Keep the Site Free

4 of 5 (1)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 360.0
  • Total Fat: 0.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 144.0 mg
  • Total Carbs: 82.8 g
  • Dietary Fiber: 13.2 g
  • Protein: 8.0 g

View full nutritional breakdown of Trout parcels calories by ingredient
Report Inappropriate Recipe

Trout parcels

Submitted by: EMMA78

Introduction

serves 2
177 calories
serves 2
177 calories

Number of Servings: 1

Ingredients

    low fat cooking spray
    50g (1 3/4 oz) fennel bulb, diced finely
    1 carrot, cut into very thin strips
    2 tablespoons of fresh chooped parsely
    1 tomato peeled and diced
    50 ml (2fl zo) fish or vegetable stock
    2 whole trot, approximately 255g (8 oz) each gutted and rinsed heads on ( see top tip )
    1 lemon slice, halfed
    2 sweet potatoes peeled and cut into wedges
    salt and pepper to tast

Directions

1 preheat the oven to gas mark 4/180oc/fan oven 160oc.
2 heat a small pan with low fat cooking spray. cook the fennel and carrot for 5 minutes. stir in the parsley, tomato, stock and some seasoning. let it sizzle for a few minutes until almost all the liquid has gone.
3 cut tow large pieces of foil. put a trout in the center of each one and use the vegetable mixture to stuff the trout. dont worry if it won't fit in , it will still cook if left alongside the fish finally, oush a half lemon slice inside each trout and seal the foil in to parcels.
4 place in an heatproof dish and bake in the oven for 25 minuits. put your sweet potato on a tray in the oven and spray with cooking spray.
5 open one of the trout parcels to check if the fish is cooked- the eyes will have turned white and the flesh will flake easily.
6 take out fish in the parcels and put the sweet potaoe on a dish and serve

TIP
leaveing the heads on makes it easier to judge when the fish is cooked. if you prefer to serve the fish with out heads, remove them once you've cheaked the fish is cooked


Number of Servings: 1

Recipe submitted by SparkPeople user EMMA78.






Great Stories from around the Web


Rate This Recipe



Member Ratings For This Recipe