Trout Steak with a Light Golden Crust

Name: Trout Steak with a Light Golden Crust
Cook time: 4 min
Total time: 4 min
Yield: 1 dish
Ingredients: Trout; Lemon; Salt; Black pepper

This trout steak finished briefly at high heat gives tender fish without drying it out and does not need a heavy sauce. Lemon brightens the taste, while the light golden crust makes the plate feel more restaurant-like.

Ingredients

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: Salt	Salt	Ingredient quantity for Salt in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	243
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

4
	Slice	2
	Fry	2

Macronutrients in 100 g

Proteins	17.3
Digestible proteins	17.2
Fats	9.1
Plaid	0.3
Net carbohydrates	0.7
Fructose	0.1
Calories	159 kcal
Indexes
Glycemic index	1.6
Glycemic load	0.2
Insulin index, II	23.1
Disease inflammatory index, DII	-0.50
Antioxidant, ORAC	263

Calories per dayGenderGrowth

Weight loss	Detention	Set
16%	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	1681681551441341
D	737373731212
B3	29332658231
B5	21211735101
B6	2020144491
E	1717173731
B2	1618143471
B1	9971751
C	6762011
A	5761233

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphorus	353535492512
Selenium	21211938113
Chlorine	21212126215
Sodium	15151529147
Potassium	1114131697
Molybdenum	1010921?1
Calcium	888887
Iron	632531
Chrome	69815?1
Magnesium	5761843

Lipids

Nutrient	% of RDA
DHA (Omega-3)	181181302362?45
Alpha-linolenic acid (Omega-3)	13018914923110469
EPA (Omega-3)	9191151226?15
Cholesterol	272727109?54
Oleic acid (Omega-9)	67710?8
Palmitic acid (Saturated)	5557?9

Amino acids

Nutrient	% of RDA
Lysine	911271272646332
Tryptophan	811131132834511
Threonine	699797201??
Glycine	60606018118160
Valin	507070146?23
Leucine	4766661404416
Alanine	459191226??
Methionine	4560601264530
Tyrosine	263626914515
Phenylalanine	263636754515
Arginine	18181845155
Histidine	16222245?11
Cysteine	151818481812
Serin	1111718?4
Glutamic acid	618991??
Isoleucine	6991952

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

2 kg 857 gram

Servings: 1 (1 serving ≈ 243 gram)

Digestion time: 2 hour

Complete protein: ✔

Pat the trout (220 g) dry and season lightly with salt and pepper. If the fish was already cooked gently ahead of time, it only needs a quick final finish for color and surface texture.

Heat a skillet well or use a kitchen torch. Sear the trout steak briefly for 1-2 minutes to create a light golden crust without drying out the center.

Serve immediately with a lemon wedge (20 g). Broccoli, Brussels sprouts, or cauliflower work well on the side, but the fish can also be served on its own.

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Published: 07.07.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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