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Trout with Bean Mash Recipe

Looking for an easy Trout with bean mash recipe? Learn how to make Trout with bean mash using healthy ingredients.


Submitted by yannalondon

Makes 3 servings



Healthy, low in sodium and sugar but high in iron and potassium

Recipe Ingredients for Trout with bean mash

200 g tomatoes
1 tbsp olive oil
210 g trout
1 tbs lemon zest
1 tbs lemon juice
240 g white beans
1 garlic clove
100 ml chicken or vegetable stock

Recipe Directions for Trout with bean mash

  1. 1.Heat oven to 200C/fan 180C/gas 6. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 mins until the skins are starting to split. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 mins until the fish flakes easily.

  2. Meanwhile, cook the beans in a pan of boiling until just tender. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée. Season to taste.

  3. Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve

Categories

Fish

Nutrition Facts
Serving Size 251.4g
Amount Per Serving
Calories
485
Calories from Fat
107
% Daily Value*
Total Fat
11.9g
18%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
67mg
22%
Sodium
76mg
3%
Potassium
1971mg
56%
Total Carbohydrates
52.0g
17%
Dietary Fiber
13.1g
52%
Sugars
3.7g
Protein
43.8g
Vitamin A 12% Vitamin C 23%
Calcium 24% Iron 56%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in potassium
  • High in vitamin B12
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