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Baked Cornmeal-Coated Trout Calories
Protein- and omega-3-rich trout baked with a cornmeal coating.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Cornmeal-Coated Trout (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 10.5 g of carbs, 36 g of protein, 11.3 g of fat and 1.8 g of fiber. Its 6.8 µg of B12 covers 281% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Baked Cornmeal-Coated Trout Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
10.5g
· 4% DV
Protein
36g
· 72% DV
Fat
11.3g
· 14% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 50% · Fat 35%
Baked Cornmeal-Coated Trout nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 36 g | 72% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Cornmeal-Coated Trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 ounce (medium) | 28.4 g | 54 kcal |
| 1 piece (half) | 75 g | 143 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 100 g | 190 kcal |
| 1 serving (medium) | 150 g | 285 kcal |
| 1 piece (large) | 220 g | 418 kcal |
| 1 serving (large) | 220 g | 418 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Baked Cornmeal-Coated Trout
How do you make Baked Cornmeal-Coated Trout?
Baked Cornmeal-Coated Trout is made by coating seasoned trout in cornmeal and baking it until the flesh flakes easily. Pat the fish dry first, press on a thin layer of cornmeal, and arrange the pieces with space between them on an oiled baking tray.
How do you keep the coating on Baked Cornmeal-Coated Trout from falling off?
The coating stays on Baked Cornmeal-Coated Trout best when the fish is dry before it is coated. Pat it with paper towels, lightly oil the surface, then press on the cornmeal; avoid moving or turning the fish repeatedly while it bakes.
Is Baked Cornmeal-Coated Trout better made with whole trout or fillets?
Baked Cornmeal-Coated Trout works with either whole fish or fillets. Fillets are easier to portion and cook more quickly, while whole trout makes a more traditional presentation; check the thickest part because whole fish can take longer to cook through.
What kind of cornmeal should you use for Baked Cornmeal-Coated Trout?
Plain fine- or medium-ground cornmeal works well for Baked Cornmeal-Coated Trout. Fine cornmeal makes a more even crust, while a coarser grind gives the coating more texture; corn flour or cornstarch will not produce quite the same result.
Why is the crust on Baked Cornmeal-Coated Trout soggy?
The crust on Baked Cornmeal-Coated Trout can turn soggy if the fish is wet or crowded on the tray. Dry the trout thoroughly, leave space between pieces so steam can escape, and serve it soon after baking rather than letting it sit covered.
How can you tell when Baked Cornmeal-Coated Trout is done?
Baked Cornmeal-Coated Trout is done when the flesh looks opaque and separates easily with a fork. Check the thickest section; if it is still translucent, keep cooking and check again, since fillet thickness affects the cooking time.
What should you serve with Baked Cornmeal-Coated Trout?
Baked Cornmeal-Coated Trout pairs well with a crisp salad, roasted vegetables, or potatoes. A squeeze of lemon and a simple herb sauce complement the cornmeal crust without overpowering the trout.
Can you make Baked Cornmeal-Coated Trout with frozen trout?
Yes, Baked Cornmeal-Coated Trout can be made with frozen trout once it has thawed completely. Thaw it in the refrigerator, then pat it very dry before coating; excess moisture can keep the cornmeal from crisping and adhering properly.
How should you store leftover Baked Cornmeal-Coated Trout?
Store leftover Baked Cornmeal-Coated Trout in a covered container in the refrigerator and eat it within a few days. Reheat it in the oven rather than the microwave to help the cornmeal coating regain some crispness.
Can you cook Baked Cornmeal-Coated Trout in an air fryer?
Yes, Baked Cornmeal-Coated Trout can be cooked in an air fryer if the pieces fit in a single layer. Lightly oil the coated fish and check it early, since air fryers can brown the cornmeal crust faster than a conventional oven.
Baked Cornmeal-Coated Trout Vitamins & Minerals
Vitamins
B12
6.75µg · 281% DV
Vitamin D
21µg · 105% DV
B3
10.65mg · 67% DV
B6
0.83mg · 49% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
405mg · 58% DV
Iodine
30µg · 20% DV
Potassium ⭐
600mg · 18% DV
Sodium
113mg · 5% DV
Baked Cornmeal-Coated Trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Cornmeal-Coated Trout
To burn the 285 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Cornmeal-Coated Trout?
Baked cornmeal-coated trout is a simple preparation of trout coated in cornmeal and baked until the outside is lightly crisp. It is at home in Turkish cooking, especially in regions where cornmeal is a familiar pantry staple, though trout is enjoyed across the country. The coating adds a gentle toasted, grainy note while the fish stays tender and moist.
Serve it hot with lemon, a fresh salad or seasonal vegetables; in Turkey, it makes an easy centrepiece for a family meal. It also pairs well with bulgur or potatoes if you want a more substantial plate. Trout provides plenty of protein—24 g per 100 g—so the cornmeal coating need not be heavy; use just enough oil to help it brown.
How Nutritious Is Baked Cornmeal-Coated Trout?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Cornmeal-Coated Trout Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Cornmeal-Coated Trout Contain Allergens?
Contains these allergens:
Which Diets Is Baked Cornmeal-Coated Trout Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Cornmeal-Coated Trout Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.6g
POLYUNSATURATED
3.45g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.