Buttery trout with capers

Gluten Free
Low Fod Map
Health score
21%
Buttery trout with capers
15 min.
4
433kcal

Suggestions


Indulge in the exquisite flavors of buttery trout with capers, a perfect dish for those seeking a nutritious and satisfying meal that doesn’t compromise on taste. This gluten-free and low FODMAP recipe is not just a delight for your palate; it comes together in just 15 minutes, making it an ideal option for busy weekdays or a delightful weekend dinner.

Imagine tender trout fillets, perfectly roasted to maintain their juiciness, and then finished off with a rich sauce made from browned butter, zesty lemon juice, and the briny pop of capers. Every bite is a harmonious blend of savory and tangy notes, enhanced by the freshness of chopped parsley. It’s a dish that celebrates simplicity while delivering a gourmet experience right at home.

Whether you’re enjoying it for lunch or dinner, this buttery trout pairs beautifully with crisp green beans or your favorite side, creating a balanced meal that’s both refreshing and satisfying. Not only is this recipe light on the stomach, but it’s also rich in healthy fats and protein, making it the perfect choice to nourish your body without the fuss. Gather your ingredients and get ready to impress your friends and family with this quick and elegant dish!

Ingredients

  • fillet trout thick
  • 100 butter 
  • tablespoon juice of lemon 
  • handful parsley chopped
  • tbsp caper rinsed

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Rinse the fish, then pat dry with kitchen paper. Put in a roasting tray, season, then dot with a third of the butter. Roast for 10-12 mins.
  3. When the fish is almost ready, melt the remaining butter in a frying pan. Turn up the heat until it turns brown. Take off the heat, then add lemon juice, parsley and capers.
  4. Pour over the fish, then serve with green beans.

Nutrition Facts

Calories433kcal
Protein33.26%
Fat66.23%
Carbs0.51%

Properties

Glycemic Index
20.5
Glycemic Load
0.02
Inflammation Score
-6
Nutrition Score
25.31217380192%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
2.15mg
Luteolin
0.01mg
Kaempferol
5.66mg
Myricetin
0.15mg
Quercetin
7.44mg

Nutrients percent of daily need

Calories:433.02kcal
21.65%
Fat:31.57g
48.56%
Saturated Fat:14.82g
92.6%
Carbohydrates:0.55g
0.18%
Net Carbohydrates:0.37g
0.13%
Sugar:0.14g
0.15%
Cholesterol:152.35mg
50.78%
Sodium:368.81mg
16.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.67g
71.33%
Vitamin B12:13.29µg
221.42%
Manganese:1.45mg
72.61%
Vitamin D:6.63µg
44.2%
Phosphorus:423.81mg
42.38%
Vitamin B1:0.6mg
39.92%
Vitamin B3:7.7mg
38.53%
Vitamin B2:0.58mg
33.94%
Vitamin B5:3.34mg
33.36%
Selenium:21.73µg
31.04%
Vitamin K:19.38µg
18.46%
Potassium:630.82mg
18.02%
Vitamin B6:0.34mg
17.22%
Copper:0.34mg
16.89%
Vitamin A:812.05IU
16.24%
Iron:2.69mg
14.95%
Magnesium:40.04mg
10.01%
Calcium:82.43mg
8.24%
Zinc:1.17mg
7.81%
Folate:26.11µg
6.53%
Vitamin E:0.97mg
6.47%
Vitamin C:3.82mg
4.63%