Ingredients:
- salt and black pepper
- 4 trout fillets
- 2 tbsp freshly grated gingerroot
- 2 spring onions , cut into long strips
Directions:
- Place the flour, salt and pepper on a plate, mix well and use to coat the fish, shaking off any excess flour. Melt the butter in large frying pan until sizzling, add the fish and cook for 6 minutes on each side until well browned all over. Remove from the pan with a slotted spoon and set aside in warm place.
- Meanwhile, place the mango, garlic, tarragon, onion, tomato, ginger, sugar and stock in a food processor and process until smooth.
- Add blended sauce to frying pan, bring to the boil stirring then reduce the heat and simmer, uncovered, for 2 minutes.
- Return the fish to the pan, spooning the sauce over fish, cover and simmer gently for 15 minutes, turning the fish once. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 385.29 Kcal (1613 kJ) | ||
| Calories from fat | 167.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.59g | 29% | |
|---|---|---|---|
| Cholesterol | 76.86mg | 26% | |
| Sodium | 241.85mg | 10% | |
| Potassium | 819.65mg | 17% | |
| Total Carbs | 35.85g | 12% | |
| Sugars | 26.5g | 106% | |
| Dietary Fiber | 5.04g | 20% | |
| Protein | 21.11g | 42% | |
| Vitamin C | 69.9mg | 116% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.1mg | 12% | |
| Calcium | 96.1mg | 10% | |
| Amount Per 100 g | |||
| Calories | 97.6 Kcal (409 kJ) | ||
| Calories from fat | 42.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.71g | 29% | |
|---|---|---|---|
| Cholesterol | 19.47mg | 26% | |
| Sodium | 61.26mg | 10% | |
| Potassium | 207.63mg | 17% | |
| Total Carbs | 9.08g | 12% | |
| Sugars | 6.71g | 106% | |
| Dietary Fiber | 1.28g | 20% | |
| Protein | 5.35g | 42% | |
| Vitamin C | 17.7mg | 116% | |
| Iron | 0.5mg | 12% | |
| Calcium | 24.3mg | 10% | |
* 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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