Baked trout with fennel, radish & rocket salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Baked trout with fennel, radish & rocket salad
35 min.
2
707kcal

Suggestions


Looking for a delightful and health-conscious meal that’s perfect for any time of the day? Look no further than this mouthwatering Baked Trout with Fennel, Radish & Rocket Salad! With its impressive health score of 100, this dish is not only a feast for the eyes but also for the palate, boasting vibrant flavors that cater to gluten-free and dairy-free diets.

Picture tender, flaky trout infused with aromatic thyme and zesty lemon, baked to perfection in your oven. The addition of finely sliced fennel and crisp radishes brings a refreshing crunch, while the peppery rocket adds a splash of color and nutrition. This dish doesn't just taste good; it’s also a powerhouse of nutrients, making it a guilt-free option for lunch or dinner.

In just 35 minutes, you can create a culinary masterpiece that impresses family and friends alike. The caloric breakdown highlights a balanced meal, with a rich source of protein complemented by healthy fats and a modest amount of carbohydrates. Whether you’re entertaining guests or simply indulging in a solo meal, this baked trout will elevate your dining experience with its vibrant flavors and healthful ingredients. Dive into the goodness and treat yourself to a dish that truly embodies the essence of wholesome cooking!

Ingredients

  •  trout whole
  • 0.5 bunch thyme leaves 
  •  optional: lemon juiced sliced
  • tbsp olive oil 
  • large fennel bulb finely sliced
  • 100 radishes finely sliced
  • tbsp capers chopped
  • large handful arugula 

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Slash the trout's skin three times on both sides then stuff a thyme branch into each cut.
  3. Lay the fish on a baking sheet and fill the cavity with the lemon slices and remaining thyme sprigs. Season the fish, drizzle over some olive oil then bake it for 15-20 mins until cooked through.
  4. Meanwhile, mix lemon juice with olive oil, then pour over the fennel and allow to stand for 10 mins. Stir in the radishes and capers and season.
  5. Mix the rocket through the fennel and radish salad just before serving with big bits of the flaked trout.

Nutrition Facts

Calories707kcal
Protein41.38%
Fat46.8%
Carbs11.82%

Properties

Glycemic Index
89.75
Glycemic Load
4.41
Inflammation Score
-9
Nutrition Score
56.393478269162%

Flavonoids

Pelargonidin
31.57mg
Eriodictyol
24.33mg
Hesperetin
30.13mg
Naringenin
0.59mg
Apigenin
0.04mg
Luteolin
2.52mg
Isorhamnetin
0.43mg
Kaempferol
9.6mg
Myricetin
0.54mg
Quercetin
9.71mg

Nutrients percent of daily need

Calories:707.05kcal
35.35%
Fat:37.2g
57.23%
Saturated Fat:6.03g
37.66%
Carbohydrates:21.13g
7.04%
Net Carbohydrates:13.24g
4.81%
Sugar:8.45g
9.39%
Cholesterol:197.2mg
65.73%
Sodium:381.44mg
16.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:74.01g
148.02%
Vitamin B12:26.49µg
441.43%
Manganese:3.24mg
161.82%
Vitamin C:83.67mg
101.41%
Phosphorus:925.47mg
92.55%
Vitamin K:94.85µg
90.34%
Vitamin D:13.26µg
88.4%
Vitamin B1:1.26mg
83.77%
Vitamin B3:16.36mg
81.8%
Vitamin B5:7.2mg
72.04%
Vitamin B2:1.22mg
71.75%
Selenium:44.47µg
63.53%
Potassium:2022.17mg
57.78%
Vitamin B6:0.87mg
43.43%
Copper:0.81mg
40.53%
Iron:7.24mg
40.24%
Fiber:7.89g
31.55%
Magnesium:116.05mg
29.01%
Folate:111.31µg
27.83%
Calcium:266.02mg
26.6%
Vitamin E:3.62mg
24.12%
Zinc:2.76mg
18.41%
Vitamin A:668.58IU
13.37%