Sesame-Crusted Baked Trout

Name: Sesame-Crusted Baked Trout
Cook time: 12 min
Total time: 12 min
Yield: 1 dish
Ingredients: Trout; Sesame; Olive oil; Table salt; Black pepper

Trout provides complete protein and omega-3 fats, while sesame adds calcium and a nutty aroma. Baking keeps the fish moist as the seeds turn lightly golden.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Trout	Trout	Ingredient quantity for Trout in g
Include ingredient: Sesame	Sesame	Ingredient quantity for Sesame in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Table salt	Table salt	Ingredient quantity for Table salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	159
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

12
	Bake	12

Macronutrients in 100 g

Proteins	18.5
Digestible proteins	18.2
Fats	12.9
Plaid	0.4
Net carbohydrates	0.4
Calories	197 kcal
Indexes
Glycemic index	1.1
Glycemic load	0.2
Insulin index, II	24.7
Disease inflammatory index, DII	-0.49
Antioxidant, ORAC	177

Calories per dayGenderGrowth

Weight loss	Detention	Set
20%	15%	12%
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	1751751611501401
D	767676761212
B3	31352762251
B6	22221548101
B5	21211836111
E	2020204231
B2	1720153671
B1	111292161
A	6771333

Minerals

Nutrient	% of RDA
Phosphorus	393939552814
Selenium	24242243133
Chlorine	16161620164
Copper	1414132994
Sodium	12121223116
Iron	1153962
Potassium	1115131698
Calcium	11111111119
Molybdenum	1010921?1
Magnesium	81192664
Chrome	79816?1
Zinc	6861311
Manganese	565752
Lectins	555105?

Lipids

Nutrient	% of RDA
DHA (Omega-3)	188188314377?47
Alpha-linolenic acid (Omega-3)	13519715524110872
EPA (Omega-3)	9494157236?16
Cholesterol	282828113?57
Oleic acid (Omega-9)	12151421?17
Palmitic acid (Saturated)	6669?12

Amino acids

Nutrient	% of RDA
Lysine	941321322756633
Tryptophan	911271273175113
Threonine	72101101211??
Glycine	63636318818863
Valin	527373152?24
Methionine	4965651364933
Leucine	4969691464617
Alanine	479494236??
Tyrosine	283928964816
Phenylalanine	283939824916
Arginine	19191948165
Histidine	17242451?12
Cysteine	161919501913
Serin	14141024?5
Isoleucine	811112363
Glutamic acid	619994??

Very simple

Heart Wellness Recipe Book Free Download

Read

Video on the topic

Reviews

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

5 kg

Servings: 1 (1 serving ≈ 159 gram)

Digestion time: 2 hour

Complete protein: ✔

Pat the trout (150 g) dry, brush it with olive oil (3 g), season with table salt (1 g) and black pepper (0.2 g). Press the sesame (5 g) over the fish so the seeds coat its surface.

Bake at 200 °C for about 12 minutes, until the flesh is opaque and flakes easily; the thickest part should reach 63 °C.

Published: 28.10.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

Any remaining questions? Ask chatGPT.:

If you have any questions about the recipe "Sesame-Crusted Baked Trout", you can ask them to AI. Please note, a low-cost OpenAI model is used. It may answer questions about disease treatment with errors!

Ask a question

Looking for a source of nutrients? Check out iHerb:

DHA (Omega-3): California Gold Nutrition, DHA 700 Fish Oil, Ultra-Concentrated, 1,000 mg, 30 Fish Gelatin Softgels

Buy

≈ $10.57

Vitamin B12: Swanson, Vitamin B12, (Methylcobalamin), Natural Black Cherry, 2,500 mcg, 60 Tablets

Buy

≈ $8.79

Alpha-linolenic acid (Omega-3): California Gold Nutrition, Alpha Lipoic Acid, 600 mg, 120 Veggie Capsules

Buy

≈ $20.44

EPA (Omega-3): California Gold Nutrition, Omega 800 Ultra-Concentrated Omega-3 Fish Oil, kd-pur Triglyceride Form, 90 Fish Gelatin Softgels (1,000 mg Per Softgel)

Buy

≈ $26.21

Vitamin D: California Gold Nutrition, Liposomal Vitamin A, D3, E & K2, Pineapple, 8.5 fl oz (250 ml)

Buy

≈ $22.78

Promo codes for iHerb (6)

20% off for NEW Customers (Excluding UK, Europe, selected CIS countries)

Cannot be combined with other offers. Excluding UK, Europe, selected CIS countries

15% off for NEW Customers (CIS & Central Asia)

Valid for: Kazakhstan, Moldova, Armenia, Georgia, Uzbekistan, and Kyrgyzstan.

25% Off New Customer Offer

(*Exclusion: South Korea. Offers cannot be combined)

Valid until 31.10.2026

20% off iHerb Brands

Brand: iHerb Brands Offer: 20% off iHerb Brands Dates: 10/7, 10 AM – 11/15, 10 AM PT Promo code: OCT26HB Disclaimer: Exclusions: Brazil. Limited range in Europe. Cannot be combined with other offers.

15% off for NEW Customers for Europe

10% OFF from 60$

Watch others fish and seafood:

Hot-Smoked Pink Salmon and Cottage Cheese Rillettes