Know what’s on your plate

Trout fillet

Calories & nutrition facts

fried

183
calorieskcal per 100 g
Protein24 g
Carbs0.2 g
Fat9.4 g

Nutrition facts

Per 100 g% DV
  • Calories 183 kcal —
  • Protein 24 g 47%
  • Carbohydrate 0.2 g 0%
  • Fat 9.4 g 12%
  • Saturated fat 1.5 g 8%
  • Fibre 0 g 0%
  • Sugars 0.2 g —

Questions about Trout fillet

How do you cook a trout fillet in the oven?

Heat the oven to 200°C (180°C fan). Put the fillet in a lightly oiled baking dish and cook for about 12–15 minutes; it is ready when the flesh is opaque and flakes easily.

How do you pan-fry trout fillet with the skin on?

Pat the skin dry and cook skin-side down in a lightly oiled hot pan for 3–4 minutes, pressing gently so it stays flat. Turn it over and cook for another 1–2 minutes, until the flesh is opaque and flakes easily.

How should you store fresh trout fillet?

Keep it covered in the fridge at 5°C or below and use it by the use-by date. If you want to freeze it, do so before that date; defrost it in the fridge and use it promptly.

What goes well with trout fillet?

For a simple British supper, serve it with new potatoes, peas or green beans, and lemon. Dill, parsley or watercress also make a good fresh finish.

How often can you eat trout?

The NHS counts trout as an oily fish and recommends at least two portions of fish a week, including one oily-fish portion. A typical adult portion is about 140 g cooked.

Can you use trout fillet instead of salmon?

Yes, you can swap trout fillet for salmon in most recipes. Trout fillets are often thinner, so start checking them earlier to avoid overcooking.

Does trout fillet have less fat than salmon fillet?

Yes. Trout fillet has 9.4 g of fat per 100 g, compared with about 19 g in salmon fillet.

Source: BLS (Germany) Y642332 · per 100 g · carbohydrate per EU label, fibre excluded