American · dinner
Baked Steelhead Trout with Shallots, Garlic and Lemon
Video by OlgasFlavorFactory on YouTube · Open on YouTube
- Low carb (1.3 g net carbs) but not keto: 53% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
About 33 g of protein and 1.4 g of omega-3 for around 300 kcal a serve, and rich in vitamin D and B12. Just butter, shallot, garlic, lemon and herbs, with no flour or sugar.
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Ingredients 9
Method
Tap a time to watch that step in the video.
- Heat the oven to 230°C (450°F) and line a rimmed tray with foil or baking paper. Feel the fillet for pin bones and pull out any you find, then lay it skin side down on the tray. 0:42
- Melt the butter in a small pan and cook the shallot over medium heat about 3 minutes, until soft and just golden at the edges. Add the garlic for the last minute, then take off the heat. 2:20
- Season the fish with salt and pepper and scatter over the lemon zest. Stir the lemon juice into the warm butter (or keep half to squeeze over at the end) and spoon the mixture over the fish. 3:13
- Sprinkle with half the herbs and roast for about 15 minutes (12–17 depending on thickness), until the fish flakes easily. 4:05
- Lift onto a platter or cut into portions, and finish with the remaining herbs and any lemon juice you kept back. 5:45
Tip. Salmon or cod fillets work the same way (add a few minutes for a thick salmon fillet). You can prepare it up to the oven stage hours ahead. On the grill, cook it on heavy foil for 10–15 minutes.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 2%
- Protein 43%
- Fat 55%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High228%
5.5 µg a serve, mostly from steelhead trout fillet (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D High98%
20 µg a serve, mostly from steelhead trout fillet (99%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Omega-3 High85%
1.4 g a serve, mostly from steelhead trout fillet (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High30%
0.5 mg a serve, mostly from steelhead trout fillet (95%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High30%
16 µg a serve, mostly from steelhead trout fillet (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin E High24%
3.6 mg a serve, mostly from steelhead trout fillet (93%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source12%
580 mg a serve, mostly from steelhead trout fillet (95%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
41 mg a serve, mostly from steelhead trout fillet (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source10%
87 µg a serve, mostly from butter (73%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C Source10%
8.6 mg a serve, mostly from steelhead trout fillet (47%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 5
Calcium9%
113 mg a serve, mostly from steelhead trout fillet (92%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc6%
0.7 mg a serve, mostly from steelhead trout fillet (92%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate5%
20 µg a serve, mostly from steelhead trout fillet (78%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron3%
0.6 mg a serve, mostly from steelhead trout fillet (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin K1%
1.1 µg a serve, mostly from butter (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by OlgasFlavorFactory; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.