Trout In Lemon Sauce

1. Pre-heat oven to 350°F

2. Place the trout into an ovenproof dish, with a slice of lemon on top of each fish, add the water.

3. Bake for 10-15 minutes or until cooked.

4. Melt the butter in a saucepan over a low heat.

5. Stir in the flour and cook gently for 2-3 minutes.

6. Add the milk and stock, bring to the boil, stirring continuously, until thickened.

7. Simmer gently for 4-5 minutes.

8. Add the lemon juice.

9. Place the fish on a serving dish, discarding the lemon slices.

10. Coat with the sauce.

11. Serve with salad or seasonal vegetables.

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Nutrient	Quantity
Total fats	18.6412 g
Protein	27.9813 g
Carbohydrates	16.7335 g
Energy	342.2455 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2662 g
Water	326.5135 g
Aspartic acid	0.9842 g
Calcium, Ca	457.0044 mg
Fiber, total dietary	2.0925 g
Carotene, beta	15.8757 g
Niacin	2.4699 mg
Vitamin A, RAE	130.5011 g
Arginine	0.7983 g
Riboflavin	0.6256 mg
Fatty acids, total saturated 20:1	0.0151 g
Glutamic acid	2.4994 g
Sodium, Na	173.1573 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0451 g
Total lipid (fat)	18.6412 g
Manganese, Mn	0.3369 mg
Proline	0.8882 g
Fatty acids, total saturated 16:0	2.9223 g
Fatty acids, total saturated 8:0	0.1701 g
Choline, total	87.6818 mg
Sugars, total	11.4532 g
Serine	0.6494 g
Fatty acids, total saturated 10:0	0.1701 g
Fatty acids, total saturated 18:0	1.3119 g
Fatty acids, total saturated 20:4 undifferentiated	0.0442 g
Vitamin B-6	0.2171 mg
Selenium, Se	22.6714 g
Ash	3.706 g
Vitamin D	4.5359 IU
Menaquinone-4	2.268 g
Fatty acids, total saturated 18:1 undifferentiated	5.9304 g
Pantothenic acid	1.0021 mg
Phenylalanine	0.5821 g
Copper, Cu	0.6373 mg
Betaine	1.3608 mg
Thiamin	0.495 mg
Retinol	127.5582 g
Methionine	0.3205 g
Iron, Fe	1.8228 mg
Carbohydrate, by difference	16.7335 g
Phosphorus, P	512.7086 mg
Folate, total	46.1398 g
Fatty acids, total saturated 4:0	0.1701 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0196 g
Alanine	0.4522 g
Cholesterol	65.1796 mg
Valine	0.6911 g
Fatty acids, total saturated 18:2 undifferentiated	4.9474 g
Glycine	0.4151 g
Fatty acids, total saturated 14:0	0.7023 g
Zinc, Zn	2.7331 mg
Isoleucine	0.5421 g
Fatty acids, total saturated 12:0	0.1746 g
Fatty acids, total polyunsaturated	5.3206 g
Leucine	0.985 g
Vitamin A, IU	467.4844 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0102 g
Folate, DFE	46.1398 g
Tryptophan	0.1785 g
Fatty acids, total saturated 6:0	0.1701 g
Lactose	11.4532 g
Tyrosine	0.5284 g
Vitamin B-12	1.8706 g
Vitamin K (phylloquinone)	0.7654 g
Fatty acids, total saturated	5.8501 g
Histidine	0.3334 g
Fatty acids, total monounsaturated	5.995 g
Threonine	0.4702 g
Folate, food	46.1398 g
Vitamin D (D2 + D3)	0.2268 g
Vitamin D3 (cholecalciferol)	0.2268 g
Vitamin E (alpha-tocopherol)	0.5838 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.028 g
Magnesium, Mg	62.4646 mg
Lysine	0.7272 g
Potassium, K	588.0206 mg
Cystine	0.1241 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	8 ounces	138.3455	10.8408	7.4162
Lemon	4 slices	0	0	0
Butter	1.5 1/2	128.25	5.8927	10.8
Lemon juice	1 tablespoon	0	0	0
Water	4 tablespoons	0	0	0
trout fillet	4	75.65	0	0.425
plain flour	1 ounce	75.65	0	0.425
fish vegetable stock	3 ounces	75.65	0	0.425