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Oven Trout (Half) Calories
Rich in omega-3, high protein, low fat due to oven cooking
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (half) of Oven Trout (Half) (125 g) has 150 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 25.6 g of protein, 5.3 g of fat and 0 g of fiber. Its 4.6 µg of B12 covers 193% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven Trout (Half) Nutrition Facts
Selected: 1 piece (half) · 125 g
150
KCAL / 125G
Carbs
0g
· 0% DV
Protein
25.6g
· 51% DV
Fat
5.3g
· 7% 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 68% · Fat 32%
Oven Trout (Half) nutrition facts table · 1 piece (half) (125 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.6 g | 51% |
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 ½ Oven Trout (Half)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (half) | 125 g | 150 kcal |
| 1 piece (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (thin) | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (thick) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 1 piece (whole) | 250 g | 300 kcal |
| 1 piece (extra large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Oven Trout (Half)
How do you cook oven trout?
To make oven trout, pat the fish dry, season it with salt, pepper, herbs and a little oil, then bake it until the flesh flakes easily. Add lemon if you like, and check early if you are cooking a small half portion or thin fillet.
How long should you bake oven trout, and at what temperature?
Bake oven trout at about 400°F (200°C) for roughly 20–25 minutes, adjusting for the fish’s size and thickness. It is ready when the flesh turns opaque and separates easily with a fork; a small portion may need less time.
How do you keep oven trout from drying out?
Keep oven trout moist by avoiding overcooking and brushing it lightly with oil before baking. You can add a splash of water to the baking dish or cover the fish for part of the cooking time, then uncover it briefly if you want light browning.
What seasoning goes well with oven trout?
Dill, parsley, thyme, black pepper and garlic all work well with oven trout. Lemon is a classic addition, while paprika or chili can add warmth. Use herbs and spices lightly so they complement rather than overpower the fish.
Should you wrap oven trout in foil?
No, oven trout does not have to be wrapped in foil. Baking it uncovered helps the surface brown, while a foil cover traps steam and keeps the fish moist. If using foil, uncover it near the end for a less steamed finish.
Should you bake oven trout with the skin on?
Yes, you can bake oven trout with the skin on. It helps protect the flesh from sticking and can help it retain moisture; once cooked, the skin usually separates easily if you prefer not to eat it.
Can you cook oven trout from frozen?
Yes, you can cook oven trout from frozen, but it will take longer than thawed fish. Remove any packaging, bake until the centre is opaque and flakes easily, and avoid thawing fish on the counter. Thawing it in the refrigerator first gives more even results.
What should you serve with oven trout?
Serve oven trout with roasted potatoes, green vegetables, rice or a crisp salad. A simple lemon dressing or herby sauce also pairs well without masking the fish’s mild flavour.
How long does cooked oven trout last in the fridge?
Cooked oven trout keeps for up to 3 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or texture seems unusual.
How do you reheat leftover oven trout without drying it out?
Reheat leftover oven trout gently, covered, with a spoonful of water in the dish to add moisture. Use a low oven or short microwave bursts and stop as soon as it is heated through; prolonged heating makes the fish dry and firm.
Oven Trout (Half) Vitamins & Minerals
Vitamins
B12
4.63µg · 193% DV
Vitamin D
8.13µg · 41% DV
B3
4mg · 25% DV
B5
1.06mg · 21% DV
Minerals
Phosphorus
275mg · 39% DV
Selenium
16µg · 29% DV
Iodine
28µg · 19% DV
Potassium ⭐
425mg · 13% DV
Sodium
75mg · 3% DV
Oven Trout (Half) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven Trout (Half)
To burn the 150 calories in 1 piece (half) (125 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 Oven Trout (Half)?
Oven Trout (Half) is half a trout cooked in the oven, a simple preparation that lets the fish’s mild flavour come through. It is often seasoned with lemon, herbs and a little oil, then baked until tender.
The flesh is moist and delicate, and the portion works well as a main dish with salad, roasted vegetables or potatoes. In trout-eating regions, it is commonly served hot with lemon; elsewhere, it fits easily into a weeknight fish meal. It provides plenty of protein, while oven cooking keeps it relatively low in fat. Pair it with vegetables for a light, balanced plate.
How Nutritious Is Oven Trout (Half)?
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 Oven Trout (Half) 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 Oven Trout (Half) Contain Allergens?
Contains these allergens:
Which Diets Is Oven Trout (Half) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Oven Trout (Half) Fat Profile
SATURATED
1.13g
MONOUNSATURATED
1.88g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.