Seafood · fish

Trout

Allergens: Fish.

Per 100 g

Calories	141 kcal
Protein	19.9 g
Carbohydrate	0 g
Fiber	0 g
Total sugars	0 g
Fat	6.2 g
Saturated fat	1.4 g
Cholesterol	59 mg
Sodium	51 mg
Potassium	377 mg
Calcium	25 mg
Iron	0.31 mg
Magnesium	25 mg
Zinc	0.45 mg
Vitamin A	84 mcg
Vitamin C	2.9 mg
Vitamin D	15.9 mcg
Vitamin E	2.34 mg
Vitamin K	0.1 mcg
Thiamin (B1)	0.12 mg
Riboflavin (B2)	0.09 mg
Niacin (B3)	5.57 mg
Vitamin B6	0.34 mg
Folate	11 mcg
Vitamin B12	4.3 mcg

Reference-style values for the edible portion. They are estimates for cooking math, not a laboratory assay of your exact ingredient.

Recipes

Scandinavian

Arctic char

Arctic char (bleikja), a Rivers dish from Iceland.

55 min237 kcalModerate21 g proteinUnder 400 kcal

French

Trout in cream

Trout in cream (Frell), a Rivers dish from Luxembourg.

33 min258 kcalModerate21 g proteinUnder 400 kcal

Italian

Soca trout

Soca trout (potočna postrv), a Soca dish from Slovenia.

33 min213 kcalModerate21 g proteinUnder 400 kcal

🇨🇳 ChinaEast Asia

Dongbei Grilled Trout and Cabbage

Trout · Green cabbage · Spinach

Chinese

Dongbei Grilled Trout and Cabbage

Dongbei Grilled Trout and Cabbage. Northern grilled fish is salted and plain. The cabbage chars beside it and gets the same lemony finish.

29 min288 kcalHealthy31 g proteinUnder 400 kcal

🇹🇭 ThailandSoutheast Asia

Chiang Rai Grilled Trout

Trout · Lemongrass · Spinach

Thai

Chiang Rai Grilled Trout

Chiang Rai Grilled Trout. River fish, salt, and herbs. A grill pan and a squeeze of lime at the end.

29 min275 kcalHealthy31 g proteinUnder 400 kcal

🇹🇭 ThailandSoutheast Asia

Isaan Herb-Grilled Trout

Trout · Lemongrass · Mint

Thai

Isaan Herb-Grilled Trout

Isaan Herb-Grilled Trout. Stuff the trout with lemongrass and grill it until it flakes. Mint and lime at the table.

29 min274 kcalHealthy31 g proteinUnder 400 kcal

🇱🇦 LaosSoutheast Asia

Thakhek Grilled Trout

Trout · Lemongrass · Dill

Laotian

Thakhek Grilled Trout

Thakhek Grilled Trout. Trout with lemongrass and dill, grilled until it flakes. Spoon the herbs over it while it is hot.

29 min279 kcalHealthy31 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Tokyo Salt-Roasted Trout

Trout · Spinach · Lemon

Japanese

Tokyo Salt-Roasted Trout

Tokyo Salt-Roasted Trout. Salt-grilled fish is a pinch of salt and high heat, not a brine. Roast the trout until the skin would have crackled and the flesh flakes.

43 min277 kcalHealthy31 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Nara Trout and Mushrooms

Trout · Shiitake mushroom · Spinach

Japanese

Nara Trout and Mushrooms

Nara Trout and Mushrooms. Steam trout over shiitake so the mushrooms take the juices. A few drops of soy at the end.

29 min287 kcalHealthy32 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Oita Grilled Trout

Trout · Lemon · Spinach

Japanese

Oita Grilled Trout

Oita Grilled Trout. Salt, high heat, lemon. Trout stands in for sweetfish, and it should flake off the grill pan.

29 min276 kcalHealthy31 g proteinUnder 400 kcal

🇯🇵 JapanEast Asia

Ishikawa Miso Trout

Trout · White miso · Spinach

Japanese

Ishikawa Miso Trout

Ishikawa Miso Trout. Trout simmered in a thin miso broth until it flakes. The miso should not coat the fish like a glaze.

37 min292 kcalHealthy33 g proteinUnder 400 kcal

🇲🇲 MyanmarSoutheast Asia

Inle Grilled Trout with Herbs

Trout · Cilantro · Mint

Burmese

Inle Grilled Trout with Herbs

Inle Grilled Trout with Herbs. Lake fish, grilled, with a heap of herbs. A teaspoon of oil on the fish is the whole fat in the plate.

29 min279 kcalHealthy31 g proteinUnder 400 kcal

Italian

Truita amb herbes

Truita amb herbes, a dish from Andorra (truita).

24 min211 kcalModerate20 g proteinUnder 400 kcal

🇺🇸 United StatesNorth America

Hudson Valley Trout

Trout · Lemon juice · Almonds

American

Hudson Valley Trout

Hudson Valley Trout, the Hudson Valley plate. Sear the trout skin-side first until the skin is crisp and the flesh just flakes, then add the almonds.

40 min233 kcalHealthy23 g proteinUnder 400 kcal

🇺🇸 United StatesNorth America

Trout Amandine

Trout · Almonds · Lemon juice

Cajun & Creole

Trout Amandine

Trout Amandine, the New Orleans plate. Sear the trout until the skin is crisp and the flesh flakes, and brown the almonds in the same pan.

40 min239 kcalHealthy23 g proteinUnder 400 kcal

🇩🇪 GermanyWestern Europe

Harz Trout and Almond

Almonds · Trout · Yellow onion

German

Harz Trout and Almond

Harz Trout and Almond, the Harz plate. Pat the food dry and sauté Harz Trout and Almond in a wide pan until it takes color and the center is cooked. Do not crowd the pan.

40 min223 kcalHealthy21 g proteinUnder 400 kcal

🇳🇴 NorwayNorthern Europe

Norwegian Trout and Cucumber

Cucumber · Trout · Yellow onion

Scandinavian

Norwegian Trout and Cucumber

Norwegian Trout and Cucumber, the Norway plate. Pat the food dry and sauté Norwegian Trout and Cucumber in a wide pan until it takes color and the center is cooked. Do not...

39 min200 kcalHealthy21 g proteinUnder 400 kcal

🇨🇦 CanadaNorth America

Banff Trout and Almond

Almonds · Trout · Yellow onion

Canadian

Banff Trout and Almond

Banff Trout and Almond, the Banff plate. Pat the food dry and sauté Banff Trout and Almond in a wide pan until it takes color and the center is cooked. Do not crowd the pan.

41 min225 kcalHealthy21 g proteinUnder 400 kcal

🇨🇦 CanadaNorth America

Yellowknife Trout Soup

Trout · Zucchini · Yellow onion

Canadian

Yellowknife Trout Soup

Yellowknife Trout Soup, the Yellowknife plate. In Yellowknife, sweat the onion, then simmer Yellowknife Trout Soup at a quiet bubble until the thickest piece yields and the...

59 min229 kcalHealthy23 g proteinUnder 400 kcal

🇫🇷 FranceWestern Europe

Annecy Trout and Almond

Almonds · Trout · Yellow onion

French

Annecy Trout and Almond

Annecy Trout and Almond, the Annecy plate. Pat the food dry and sauté Annecy Trout and Almond in a wide pan until it takes color and the center is cooked. Do not crowd the pan.

39 min221 kcalHealthy21 g proteinUnder 400 kcal

🇺🇸 United StatesNorth America

Boulder Trout and Almond

Almonds · Trout · Yellow onion

American

Boulder Trout and Almond

Boulder Trout and Almond, the Boulder plate. Pat the food dry and sauté Boulder Trout and Almond in a wide pan until it takes color and the center is cooked. Do not crowd the pan.

39 min221 kcalHealthy21 g proteinUnder 400 kcal

🇺🇸 United StatesNorth America

Salt Lake Trout and Potato

Potato · Trout · Yellow onion

American

Salt Lake Trout and Potato

Salt Lake Trout and Potato, the Salt Lake plate. Heat the oven fully, then cook Salt Lake Trout and Potato until the center is done and the top has color. Rest it before you...

57 min249 kcalHealthy21 g proteinUnder 400 kcal

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