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Baked trout fillet Calories
Omega-3 source, high protein, low carbohydrate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked trout fillet (120 g) has 169 calories. That works out to 141 calories per 100 g. It contains 0 g of carbs, 24.6 g of protein, 7.4 g of fat and 0 g of fiber. Its 5.4 µg of B12 covers 225% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked trout fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
169
KCAL / 120G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
7.4g
· 9% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 60% · Fat 40%
Baked trout fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 61 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 trout fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 169 kcal |
| 1 g | 1 g | 1 kcal |
| 1 piece (small) | 80 g | 113 kcal |
| 100 g | 100 g | 141 kcal |
| 1 serving (medium) | 150 g | 212 kcal |
| 1 piece (large) | 180 g | 254 kcal |
| 1 serving (large) | 200 g | 282 kcal |
| 2 piece (double) | 240 g | 338 kcal |
Calculated from 141 calories per 100 g.
Frequently Asked Questions About Baked trout fillet
How do you bake a trout fillet?
Bake a trout fillet with the skin side down in a lightly oiled baking dish, seasoned with salt, pepper and lemon. Add herbs such as dill, then bake until the flesh turns opaque and flakes easily with a fork.
What temperature should you bake a trout fillet at?
Bake a trout fillet at 400°F (200°C) in a preheated oven. This heat cooks the fish quickly while keeping it moist; begin checking early, since thin fillets can finish before thicker ones.
How long does a trout fillet take to bake?
A trout fillet usually takes about 12–15 minutes at 400°F (200°C). The exact time depends on thickness and your oven; it is ready when the flesh is opaque and separates easily into flakes.
Should you leave the skin on a baked trout fillet?
Yes, you can leave the skin on a baked trout fillet. It helps hold the delicate flesh together during cooking, and the cooked skin is edible; place the fillet skin-side down for easier serving.
What seasoning is best for a baked trout fillet?
Lemon, garlic, black pepper and fresh dill are classic seasonings for a baked trout fillet. A little paprika or thyme also works, but keep the flavors balanced so they do not overpower the trout.
How can you tell when a baked trout fillet is done?
A baked trout fillet is done when its thickest part is opaque and flakes apart easily with a fork. If the center still looks translucent, cook it a little longer; overcooking can make the fish dry.
Can you bake a trout fillet from frozen?
Yes, you can bake a trout fillet from frozen, but it will take longer than a thawed one. Remove loose ice, pat the surface dry, and make sure the center is fully cooked before serving.
What should you serve with a baked trout fillet?
Serve a baked trout fillet with roasted vegetables, potatoes, rice or a crisp green salad. Lemon wedges and a simple yogurt or herb sauce complement the fish without masking its mild flavor.
How long does baked trout fillet last in the fridge?
Baked trout fillet keeps for up to 3 days in the refrigerator when stored promptly in a covered container. Reheat it until hot throughout, or enjoy it cold in a salad; discard it if it has been left out for too long.
Is baked trout fillet safe to eat during pregnancy?
Yes, baked trout fillet can be eaten during pregnancy when thoroughly cooked; trout is generally considered a low-mercury fish. Avoid raw or undercooked fish, and follow your clinician’s advice if you have a specific health concern.
Baked trout fillet Vitamins & Minerals
Vitamins
B12
5.4µg · 225% DV
Vitamin D
9µg · 45% DV
B3
7.08mg · 44% DV
B5
1.32mg · 26% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
14µg · 25% DV
Iodine
36µg · 24% DV
Potassium ⭐
444mg · 13% DV
Sodium
61mg · 3% DV
Baked trout fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked trout fillet
To burn the 169 calories in 1 piece (medium) (120 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 trout fillet?
Baked trout fillet is a simple oven-cooked dish made from boneless trout, a freshwater fish enjoyed in many parts of the world. The fillet may be seasoned with lemon, herbs and a little oil; it is common in home cooking as well as in restaurants in trout-fishing and farming regions.
Its flesh is tender and flaky, with a mild, slightly distinctive flavour. Serve it hot with salad, greens or roasted potatoes; lemon is a familiar finishing touch. With 20.5 g of protein per 100 g and no carbohydrates, it makes a satisfying centrepiece for a meal. For a lighter plate, keep added oil modest and pair the fish with vegetables.
How Nutritious Is Baked trout fillet?
Nutrient density
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 trout fillet 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 trout fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked trout fillet 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
✓ Suitable
Low FODMAP
— Not suitable
Baked trout fillet Fat Profile
SATURATED
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.