American · snack
Smoked Trout Schmear with Dill and Horseradish
Video by Food Wishes on YouTube · Open on YouTube
- Keto (1.5 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Nut-free
Contains: Fish, Milk. Check labels on stock, sauces and spice mixes.
A creamy, smoky spread with about 9 g of protein and under 2 g of net carbs a serve, plus omega-3 fats and vitamin B12 from the trout.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Leave the cream cheese out for a few hours until very soft, then put it in a bowl. 0:41
- Push the trout fillets to one side of a board and crumble them into small pieces, feeling for any small bones as you go. Add the trout to the cream cheese. 1:17
- Add the whole capers, horseradish, black pepper, a little salt, the cayenne, lemon juice, chives and dill. 1:53
- Mash and mix with a fork against the side of the bowl until as rustic or smooth as you like; don't whip it. 3:23
- Pack into a ramekin, press plastic wrap onto the surface and chill for about 2 hours. Taste and adjust the salt, lemon or heat, then serve with radishes, cucumber, crackers or rye bread. 4:19
Tip. Serves not given by the cook; 6 portions of about 60 g is our estimate. Smoked fish is salty, so taste before adding salt. Keeps 3–4 days in the fridge. Smoked salmon works too.
The method is a summary in our words — the video shows every step.
One portion, ¼ cup (about 60 g), gives you 1 of 6
Where the energy comes from one serve
- Net carbs 4%
- Protein 24%
- Fat 72%
Fits keto: 1.5 g net carbs a serve, with 72% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High51%
1.2 µg a serve, mostly from smoked trout (95%). 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.
Omega-3 High23%
0.4 g a serve, mostly from smoked trout (77%). 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 D High22%
4.3 µg a serve, mostly from smoked trout (96%). 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.
Selenium Source11%
6 µg a serve, mostly from smoked trout (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A Source10%
94 µg a serve, mostly from cream cheese (93%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 10
Vitamin E7%
1 mg a serve, mostly from smoked trout (72%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B67%
0.1 mg a serve, mostly from smoked trout (83%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium4%
170 mg a serve, mostly from smoked trout (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium4%
53 mg a serve, mostly from cream cheese (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium3%
12 mg a serve, mostly from smoked trout (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc3%
0.3 mg a serve, mostly from cream cheese (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C3%
2.9 mg a serve, mostly from lemon juice (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Iron2%
0.3 mg a serve, mostly from cream cheese (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate2%
8.3 µg a serve, mostly from smoked trout (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K1%
1.7 µg a serve, mostly from fresh chopped chives (42%). 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 Food Wishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.