Trout Baked in Parchment




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Ingredients

2 Servings
2 pieces of fillet trout
2 tomatoes
30 gr. olive oil
2 medium-sized potatoes
2 medium-sized onion
1 lemon
2 red pepper
Salt blackpepper
Few springs parsley, Perchment paper

Recipe:


Place the parchment paper on the baking tray, lay thinly sliced potatoes, onion rings, fillet of fish, and thinly sliced lemon on the tray in that order, add salt, black pepper, and parsley and bake. Bon appetit!

Energy and Nutrition Facts:

Nutrition Facts 1 Servings
(%) Daily Value
Woman (age 25 - 50)Men (age 25 - 50)
Energy 532,1 kcal 27,5 27,5
Protein 38,4 g 67,3 67,3
Fat 21,5 g 32,3 32,3
Carbohydrate 42,3 g 15,3 15,3
Fibre 11,0 g 36,6 36,6
Vit. A 495,9 µg 61,9 49,5
Vit.E 8,2 mg 68,2 58,5
Vit. B2 0,4 mg 31,9 27,4
Total folic acid 165,6 µg 41,4 41,4
Vit. B12 7,5 µg 250 250
Vit. C 215,3 mg 215,2 215,2
Sodium 542,2 mg 27,4 27,4
Potassium 2027,9 mg 57,9 57,9
Calcium 132,3 mg 13,2 13,2
Iron 3,9 mg 25,9 25,9
Zinc 3,0 mg 42,8 29,9


Trout:



Good source of protein.
High in vitamins C and B12.
Good source of vitamin A.
An excellent source of Omega-3, a good fat. Omega-3 fats are crucial, especially for small children, for brain development and eye health. They affect the regulation of fat quality in adults.



References:

1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012




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