Baked Sea Trout with Fennel and Citrus
Baked Sea Trout with Fennel and Citrus is a light, flavorful dish where sea trout fillets are roasted alongside thinly sliced fennel and bright citrus segments, often lemon or orange. This preparation highlights fresh, Mediterranean-inspired ingredients, allowing the fish to absorb the aromatic, slightly sweet notes of fennel and the zesty acidity of the citrus. It's a simple yet elegant meal popular in coastal European cuisines.
🍽️ Nutrition at a glance
This dish is high in protein from the trout and rich in healthy fats, particularly omega-3 fatty acids. It's low in carbohydrates and provides key nutrients like vitamin D, selenium, and potassium, with a rough calorie estimate of 350-400 kcal per serving.
Nutrition breakdown
| Calories | 370 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 320 mg |
| Vitamin D | 14.2 mcg |
| Selenium | 41.5 mcg |
| Potassium | 580 mg |
| Vitamin B12 | 5.1 mcg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Vitamin C | 12 mg |
| Phosphorus | 380 mg |
| Vitamin A | 85 mcg |
Per 1 fillet with vegetables (approximately 220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects a Mediterranean approach to cooking fish, using aromatic vegetables and citrus to enhance rather than mask the natural flavors. Nutritionally, the combination of omega-3s from trout and antioxidants from fennel and citrus creates a synergistic effect that supports heart and immune health.
