Directions:
- Preheat the oven to 190°C Cut 4 large squares of tin foil, each large enough to enclose the trout in a loose parcel. Dive the courgettes equally between them & dot withthe butter.
- Mix the rub with the olive oil & spreas over the trout fillets, rubbing it in lightly. Put the trout on the vegetables & top with the slices of lemon.
- To wrap, fold the foil to make loose parcels with enough space inside allow the air to circulate. Tightly seal the edges by folding over twice. Put the parcels on a baking tray & cook in the oven for 20 mintes.
- Serve with boiled new potatoes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 213.65 Kcal (895 kJ) | ||
| Calories from fat | 117.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.04g | 20% | |
|---|---|---|---|
| Cholesterol | 59.26mg | 20% | |
| Sodium | 51.96mg | 2% | |
| Potassium | 306.7mg | 7% | |
| Total Carbs | 5.87g | 2% | |
| Sugars | 1.63g | 7% | |
| Dietary Fiber | 1.13g | 5% | |
| Protein | 18.39g | 37% | |
| Vitamin C | 8.5mg | 14% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.9mg | 11% | |
| Calcium | 39.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 135.61 Kcal (568 kJ) | ||
| Calories from fat | 74.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.28g | 20% | |
|---|---|---|---|
| Cholesterol | 37.61mg | 20% | |
| Sodium | 32.98mg | 2% | |
| Potassium | 194.67mg | 7% | |
| Total Carbs | 3.73g | 2% | |
| Sugars | 1.04g | 7% | |
| Dietary Fiber | 0.72g | 5% | |
| Protein | 11.67g | 37% | |
| Vitamin C | 5.4mg | 14% | |
| Iron | 1.2mg | 11% | |
| Calcium | 24.9mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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