Tangy trout

Health score
56%
Tangy trout
15 min.
4
406kcal

Suggestions


If you're looking for a delightful, quick, and nutritious dish to tantalize your taste buds, then look no further than this Tangy Trout recipe! Perfect for lunch or dinner, this dish combines the fresh flavors of trout with the zesty brightness of lemon, creating a wonderful balance that is both refreshing and satisfying. In just 15 minutes, you can whip up a meal that's not only delicious but also healthy, boasting a respectable 56 health score.

The succulent trout fillets are topped with a crispy mixture of breadcrumbs, fresh parsley, and toasted pine nuts, delivering a delightful crunch that contrasts beautifully with the tender fish. The invigorating hints of lemon and the nuttiness of the pine nuts elevate this dish, making it an instant favorite on any dining table. Pair it with some potato salad for a hearty side, and you have yourself a meal that’s sure to impress family and friends alike.

With its well-balanced caloric breakdown, featuring a high protein content and healthy fats, this dish aligns perfectly with a balanced diet. Whether you're a seasoned cook or a kitchen novice, this Tangy Trout recipe is not only simple to prepare but also showcases your culinary flair. So preheat that grill, gather your ingredients, and get ready to enjoy a burst of flavors that will leave you craving for more!

Ingredients

  • fillet trout 
  • 50 breadcrumbs 
  • tbsp butter softened
  • small bunch parsley chopped
  •  juice of lemon 
  • 25 pinenuts toasted roughly chopped
  • tbsp olive oil 

Equipment

  • baking pan
  • grill

Directions

  1. Heat the grill to high.
  2. Lay the fillets, skin side down, on an oiled baking tray.
  3. Mix together the breadcrumbs, butter, parsley, lemon zest and juice, and half the pine nuts. Scatter the mixture in a thin layer over the fillets, drizzle with the oil and place under the grill for 5 mins.
  4. Sprinkle over the remaining pine nuts, then serve with the lemon wedges and a potato salad.

Nutrition Facts

Calories406kcal
Protein38.09%
Fat50.74%
Carbs11.17%

Properties

Glycemic Index
20.5
Glycemic Load
0.14
Inflammation Score
-8
Nutrition Score
35.233913069186%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
30.71mg
Luteolin
0.16mg
Kaempferol
0.21mg
Myricetin
2.12mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:406.21kcal
20.31%
Fat:22.68g
34.9%
Saturated Fat:4.74g
29.62%
Carbohydrates:11.24g
3.75%
Net Carbohydrates:9.95g
3.62%
Sugar:1.31g
1.46%
Cholesterol:106.23mg
35.41%
Sodium:210.98mg
9.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.31g
76.63%
Vitamin K:240.42µg
228.97%
Vitamin B12:13.29µg
221.55%
Manganese:2.14mg
106.77%
Vitamin B1:0.75mg
50.19%
Phosphorus:482.78mg
48.28%
Vitamin B3:8.95mg
44.74%
Vitamin D:6.63µg
44.2%
Vitamin B2:0.64mg
37.76%
Selenium:24.67µg
35.24%
Vitamin B5:3.46mg
34.57%
Vitamin A:1388.3IU
27.77%
Vitamin C:22.75mg
27.58%
Iron:4.41mg
24.5%
Copper:0.46mg
22.82%
Potassium:763.07mg
21.8%
Vitamin B6:0.38mg
18.87%
Magnesium:66.11mg
16.53%
Folate:60.87µg
15.22%
Zinc:1.87mg
12.44%
Calcium:117.98mg
11.8%
Vitamin E:1.64mg
10.92%
Fiber:1.29g
5.15%