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Pan-fried trout with garlic and bacon
This is a very easy fish dish. Serve with new potatoes and baby vegetables.
What you need
- 4 trout (approx. 225 g each), gutted, scaled and washed.
- 6 tsp plain flour for dusting
- 5 tsp vegetable oil
- 10 g butter
- 6 rashers rindless streaky bacon, cut into thin even strips
- 4 cloves garlic, peeled and chopped
- 5 tsp shallot vinegar
- 1 tsp fresh parsley, chopped
- seasoning
Method
Season the fish inside and out. Dust with flour, shaking off any residue.
Heat the oil and butter together in a frying pan. Add the bacon and then the trout. Fry for about 5 min on each side.
Remove the trout and bacon from the pan. Keep warm.
Reduce the heat. Add the garlic and cook gently until soft.
Add the vinegar and bring to the boil. Add the chopped parsley and stir.
Pour over the fish. Serve on warmed serving plates.
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Preparation 10 minutes Cook 13 minutes Total 23 minutes -
Energy 507 kcal/serving Fat 27.3 g/serving Carbohydrates 13.83 g/serving Glycaemic Index 71 Glycaemic Load 2.45 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2121 | 1327 | 10475 | 8350 |
| Energy (kcal) | 507 | 317 | 2500 | 2000 |
| Protein (g) | 22.9 | 14.3 | ||
| Carbohydrate (g) | 4.88 | 3.05 | 345 | 275 |
| Fat (g) | 43.6 | 27.3 | 95 | 70 |
| Fat (saturated) (g) | 14.1 | 8.84 | ||
| Fibre (g) | 0.20 | 0.12 | ||
| Sodium (mg) | 450 | 281 | ||
| Salt (equivalent) (g) | 1.13 | 0.70 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 34.9 | 21.9 | 800 |
| Vitamin B-12 (µg) | 7.11 | 4.45 | 1 |
| Vitamin B-6 (mg) | 0.28 | 0.18 | 2 |
| Vitamin C (mg) | 1.78 | 1.12 | 60 |
| Vitamin D (µg) | 1.87 | 1.17 | 266 |
| Vitamin E (mg) | 1.69 | 1.06 | 10 |
| Zinc (mg) | 1.24 | 0.78 | 15 |
| Calcium (mg) | 59.0 | 37.0 | 800 |
| Folate (mcg) | 20.0 | 12.5 | 200 |
| Iron (mg) | 1.91 | 1.19 | 14 |
| Magnesium (mg) | 26.8 | 16.7 | 300 |
| Niacin (mg) | 5.58 | 3.49 | 18 |
| Pantothenic acid (mg) | 1.88 | 1.17 | 6 |
| Riboflavin (mg) | 0.36 | 0.23 | 1.6 |
| Phosphorous (mg) | 295 | 184 | 800 |
| Thiamin (mg) | 0.53 | 0.33 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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