Pan-Seared Rainbow Trout with Lemon
Pan-Seared Rainbow Trout with Lemon is a classic, light dish featuring fresh rainbow trout fillets cooked in a hot skillet until the skin is crisp and the flesh is tender, finished with bright lemon juice and often herbs. It typically includes ingredients like trout, olive oil or butter, lemon, salt, pepper, and fresh herbs such as parsley or dill. This preparation is popular in many Western cuisines, particularly in American, European, and Mediterranean cooking.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids, vitamin D, and B vitamins, while being very low in carbohydrates. A typical serving (around 150-200g of fish) generally ranges from 250 to 350 calories, depending on the amount of oil or butter used.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 100 mg |
| Vitamin D | 645 IU |
| Vitamin B12 | 5.0 mcg |
| Selenium | 44 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8.0 mg |
| Potassium | 480 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Rainbow trout is often farmed in a sustainable manner, making it an environmentally conscious choice for seafood lovers. Nutritionally, its high omega-3 content is celebrated for supporting heart and brain health, a benefit that has made it a staple in health-focused diets.
