Forelle Blau — Poached Trout Fitness Style
Classically poached German blue trout with court-bouillon, served with quark horseradish dip and boiled potatoes. A delicate, clean protein meal with 42g protein per serving.
📅January 17, 2026
10mPrep
20mCook
4Servings
⭐ 4.8Rating
🐟Nutrition Facts (per serving)
Protein 49%Fat 26%Carbs 25%
360kcalCalories
42gProtein
10gFat
22gCarbs
2gFiber
Ingredients
- 4 wholewhole fresh trout, cleaned
- 7 tbspwhite wine vinegar
- 0.8 cupdry white wine
- 1 wholeonion, sliced
- 3 wholebay leaves
- 8 wholeblack peppercorns
- 5 sprigsfresh dill sprigs
- 7.1 ozlow-fat quark
- 20 ghorseradish (fresh grated or creamed)
- 1 tbsplemon juice
- 1.3 lbboiled waxy potatoes, to serve
- 1 to tastesalt
Instructions
- Fill a large wide pan with water, white wine, vinegar, onion, bay leaves, peppercorns, dill, and salt. Bring to a gentle simmer.
- Carefully slide trout into the court-bouillon. Poach 12–15 min (fish should feel firm and no longer translucent at its thickest point).
- Mix quark with horseradish, lemon juice, and a pinch of salt for the dip.
- Lift trout gently out of the poaching liquid. Serve with boiled potatoes and quark horseradish dip.
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