Baked trout with vegetables
Baked trout with vegetables is a wholesome, oven-cooked dish featuring a whole or filleted trout, typically seasoned with herbs like dill or parsley, and roasted alongside a medley of vegetables such as potatoes, carrots, onions, and tomatoes. It's a classic preparation found in various forms across European and North American cuisines, particularly in regions with access to fresh freshwater fish. The dish emphasizes simple, fresh ingredients cooked together to allow the flavors to meld.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal with a relatively low carbohydrate content, primarily coming from the accompanying vegetables. It's an excellent source of omega-3 fatty acids, vitamin D, selenium, and B vitamins, with a typical serving containing approximately 400-500 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 35 g |
| Carbs | 25 g |
| Fat | 22 g |
| Fiber | 5 g |
| Sugar | 6 g |
| Sodium | 380 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Vitamin D | 15 µg |
| Vitamin B12 | 8 µg |
| Selenium | 30 µg |
| Phosphorus | 350 mg |
| Potassium | 650 mg |
| Niacin (B3) | 10 mg |
| Vitamin A | 450 µg |
Per 1 serving (approx. 350 g, including 150g trout fillet and 200g mixed vegetables) · estimated, varies by recipe
💡 What's interesting
Culturally, trout is often associated with rustic, home-style cooking in river regions, and baking it whole with vegetables is a traditional method that maximizes flavor and minimizes cleanup. Nutritionally, the combination provides a complete protein profile and healthy fats, making it a heart-healthy choice that supports brain function and reduces inflammation.
