Baked Trout Fillet

Name: Baked Trout Fillet
Cook time: 14 min
Total time: 14 min
Yield: 1 dish
Ingredients: Trout (4076); Olive oil (2503); Clover honey (6134); Fresh rosemary (8734); Salt (4243); Orange (6413); Black pepper (2479)

Trout provides complete protein and omega-3 fats, while a thin olive-oil glaze with citrus and rosemary adds aroma. Short cooking at 180°C keeps the fillet moist.

Ingredients

Servings:

Include ingredient	Ingredient	Qty, g
Include ingredient: Trout	Trout	Ingredient quantity for Trout in g
Include ingredient: Olive oil	Olive oil	Ingredient quantity for Olive oil in g
Include ingredient: Clover honey	Clover honey	Ingredient quantity for Clover honey in g
Include ingredient: Fresh rosemary	Fresh rosemary	Ingredient quantity for Fresh rosemary in g
Include ingredient: Salt	Salt	Ingredient quantity for Salt in g
Include ingredient: Orange	Orange	Ingredient quantity for Orange in g
Include ingredient: Black pepper	Black pepper	Ingredient quantity for Black pepper in g

	Product release:	1 039
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
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Cooking time, minutes

14
	Fry	14

Macronutrients in 100 g

Proteins	18.3
Digestible proteins	18.3
Fats	11.6
Plaid	0.1
Net carbohydrates	0.9
Fructose	0.4
Calories	186 kcal
Indexes
Glycemic index	0.6
Glycemic load	0.5
Insulin index, II	24.8
Disease inflammatory index, DII	-0.50
Antioxidant, ORAC	189

Calories per dayGenderGrowth

Weight loss	Detention	Set
19%	14%	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	1781781651531431
D	777777771212
B3	31352761251
B5	22221836111
B6	2121144591
E	2020204331
B2	1619153571
B1	91081851
A	7991744

Minerals

Nutrient	% of RDA
Fructose	??????
Phosphorus	373737522613
Selenium	22222040123
Potassium	1114131697
Molybdenum	11111022?1
Calcium	888887
Chrome	710816?1
Iron	622431
Magnesium	6771843
Sodium	555942
Chlorine	555651

Lipids

Nutrient	% of RDA
DHA (Omega-3)	193193321385?48
Alpha-linolenic acid (Omega-3)	13820115824611174
EPA (Omega-3)	9696160241?16
Cholesterol	292929116?58
Oleic acid (Omega-9)	11131219?15
Palmitic acid (Saturated)	6669?12

Amino acids

Nutrient	% of RDA
Lysine	961351352816734
Tryptophan	861201203014812
Threonine	73103103214??
Glycine	64646419319364
Valin	537474155?24
Leucine	5070701484717
Alanine	489696241??
Methionine	4864641344832
Tyrosine	283928964816
Phenylalanine	283939804816
Arginine	19191948165
Histidine	17232348?12
Cysteine	161920511913
Serin	1212819?4
Isoleucine	710102052
Glutamic acid	6191096??

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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 222 gram

Servings: 4 (1 serving ≈ 260 gram)

Digestion time: 4 hour

Complete protein: ✔

Rinse and pat dry the trout fillet (1000 g). Mix the olive oil (20 g), clover honey (10 g), salt (2 g) and black pepper (1 g), then brush the fish evenly.

Place the fillet on parchment, add orange slices (1 pc) and fresh rosemary (5 g). Bake at 180°C for about 14 minutes. Rest for 5 minutes before serving.

Published: 04.08.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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