Pan-seared trout with lemon and herbs
Pan-seared trout with lemon and herbs is a classic dish featuring fresh trout fillets cooked in a hot skillet until the skin is crispy, then finished with bright lemon juice and aromatic herbs like dill, parsley, or thyme. It's a staple in European and North American cuisines, particularly in regions with access to fresh rivers and lakes.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, especially omega-3 fatty acids, while being very low in carbohydrates. A typical serving provides around 300-400 calories, along with essential nutrients like vitamin D, B vitamins, and selenium.
Nutrition breakdown
| Calories | 340 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 21 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 120 mg |
| Potassium | 520 mg |
| Phosphorus | 380 mg |
| Selenium | 35 mcg |
| Vitamin D | 10 mcg |
| Vitamin B12 | 4.5 mcg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin A | 60 mcg RAE |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Trout is one of the few freshwater fish widely celebrated in fine dining, and its preparation with lemon and herbs highlights a culinary tradition of using simple, fresh ingredients to enhance natural flavors. Nutritionally, the omega-3s in trout support heart and brain health, making this a delicious way to incorporate beneficial fats into your diet.
