Rainbow Trout with Lemon and Herbs
Rainbow Trout with Lemon and Herbs is a light, flavorful dish featuring pan-seared or baked trout fillets seasoned with fresh herbs like dill, parsley, and thyme, brightened with lemon juice and zest. It's a classic preparation found in many Western cuisines, particularly popular in North American and European home cooking and restaurants.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, providing a good source of omega-3 fatty acids, vitamin B12, and selenium. A typical serving contains roughly 250-350 calories, with minimal carbohydrates.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 16 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 85 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 35 mcg |
| Phosphorus | 340 mg |
| Niacin (B3) | 8 mg |
| Vitamin D | 645 IU |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 480 mg |
| Magnesium | 38 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Rainbow trout is often farmed in the United States, making it a more sustainable and affordable alternative to wild salmon while offering similar nutritional benefits. The use of lemon and herbs not only enhances flavor but also helps preserve the delicate texture of the fish.
