Lightly Salted Trout

Name: Lightly Salted Trout
Prep time: 72 h
Cook time: 10 min
Total time: 72 h 10 min
Yield: 1 dish
Cuisine: Mediterranean
Ingredients: Trout; Lemon; Table salt; Bay leaf; Black pepper; Rosemary

Source of omega-3 fatty acids and protein, lightly salted trout contributes to improved cardiovascular health and supports brain function. Lemon adds freshness and vitamin C, while spices enhance flavor and aroma.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Trout	Trout	Ingredient quantity for Trout in g
Include ingredient: Lemon	Lemon	Ingredient quantity for Lemon in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Bay leaf	Bay leaf	Ingredient quantity for Bay leaf in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g
Include ingredient: Rosemary	Rosemary	Ingredient quantity for Rosemary in g

	Product release:	653
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

10 - 3 10
	Cooking	10
	Chill in the refrigerator	3

Macronutrients in 100 g

Proteins	17.6
Digestible proteins	17.5
Fats	9.2
Plaid	0.4
Net carbohydrates	0.5
Fructose	0
Calories	161 kcal
Indexes
Glycemic index	0.9
Glycemic load	0.1
Insulin index, II	23.2
Disease inflammatory index, DII	-0.49
Antioxidant, ORAC	577

Calories per dayGenderGrowth

Weight loss	Detention	Set
17%	12%	10%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount proteins Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
B12	1701701571461361
D	747474741212
B3	29342659241
B6	2121144591
B5	21211835111
E	1818183831
B2	1619153571
B1	9971751
A	810101855

Minerals

Nutrient	% of RDA
Fructose	??????
Chlorine	727272877218
Sodium	484848924422
Phosphorus	363636502513
Selenium	21211939123
Potassium	1114131697
Molybdenum	1010921?1
Calcium	999997
Iron	832641
Chrome	79815?1
Magnesium	6771843

Lipids

Nutrient	% of RDA
DHA (Omega-3)	184184306368?46
Alpha-linolenic acid (Omega-3)	13219215123510670
EPA (Omega-3)	9292153230?15
Cholesterol	282828110?55
Oleic acid (Omega-9)	67710?8
Palmitic acid (Saturated)	5557?9

Amino acids

Nutrient	% of RDA
Lysine	921291292686432
Tryptophan	821151152874611
Threonine	709898204??
Glycine	61616118418461
Valin	507171148?23
Leucine	4867671424417
Alanine	469292230??
Methionine	4661611284631
Tyrosine	263726924615
Phenylalanine	263737774615
Arginine	18181846155
Histidine	16222246?11
Cysteine	151819481812
Serin	1111718?4
Isoleucine	7991952
Glutamic acid	618992??

Very simple

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Mediterranean

4 kg

Servings: 6 (1 serving ≈ 109 gram)

Digestion time: 2 hour

Complete protein: ✔

Check trout fillet (600 g) and remove small bones. Rub the fish with table salt (18 g), sprinkle with lemon juice (30 g), and add bay leaf (2 g), black pepper (2 g) and rosemary (1 g).

Place the trout in a glass dish, cover and refrigerate for 3 days. Turn the fish after one day, and remove the bay leaf on the second day so it does not make the flavor bitter.

Before slicing, chill the trout in the freezer for 20-30 minutes: the slices will be thinner and cleaner.

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Published: 05.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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