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Pescetarian

Trout Parcel with Courgettes and Lemon

38 min 1 serving 545 kcal · 38 g proteinLevel: Beginner

The nutritionist's note

Parcel cooking uses steam from the vegetables, needs no added fat, and retains the trout's omega-3s, which would oxidise in a pan.

Ingredients

1 serving

  • trout fillet170 g
  • courgettes250 g
  • cooked basmati rice130 g
  • olive oil10 g
  • lemon juice10 ml
  • dill3 g

Method

  1. 1

    Preheat the oven to 190 °C.

  2. 2

    Arrange the sliced courgettes in the centre of a sheet of baking paper.

  3. 3

    Lay the trout fillet on top, and add the lemon, oil and dill.

  4. 4

    Seal the parcel tightly and bake for 20 minutes.

  5. 5

    Serve the parcel opened at the table, over the reheated basmati rice (130 g).

Nutrition facts

per serving

Energy545 kcal
Protein38 g
Carbohydrates42 g
Fat22 g
Fibre6 g
Iron2.2 mg
Vitamin B124.4 µg

Potential allergens

  • fish

Always check the labels of your products.

Frequently asked questions

How much protein is in "Trout Parcel with Courgettes and Lemon"?

38 g of protein per serving, for 545 kcal, 42 g of carbohydrates and 22 g of fat.

Is this recipe vegan?

No, it is pescetarian: no meat, but it contains fish or seafood.

What are the allergens?

Potential allergens: fish. Always check the labels of your products.

How long does it take?

38 minutes for one serving, beginner level.

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