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Sauced baked trout Calories
Source of protein, omega-3, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sauced baked trout (170 g) has 298 calories. That works out to 175 calories per 100 g. It contains 2.7 g of carbs, 38.8 g of protein, 14.8 g of fat and 0.2 g of fiber. Its 8.7 µg of B12 covers 361% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sauced baked trout Nutrition Facts
Selected: 1 piece (medium) · 170 g
298
KCAL / 170G
Carbs
2.7g
· 1% DV
Protein
38.8g
· 78% DV
Fat
14.8g
· 19% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 52% · Fat 44%
Sauced baked trout nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 298 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 2.98 g | 15% |
| Trans fat | 0 g | |
| Sodium | 417 mg | 18% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 38.8 g | 78% |
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 Sauced baked trout?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 298 kcal |
| 100 g | 100 g | 175 kcal |
| 1 piece (small) | 100 g | 175 kcal |
| 1 cup (shredded) | 120 g | 210 kcal |
| 1 serving (small) | 140 g | 245 kcal |
| 1 cup (chopped) | 150 g | 263 kcal |
| 1 serving (large) | 220 g | 385 kcal |
| 1 piece (large) | 250 g | 438 kcal |
Calculated from 175 calories per 100 g.
Frequently Asked Questions About Sauced baked trout
How do you make sauced baked trout?
To make sauced baked trout, place cleaned trout in a baking dish, spoon the sauce over it, and bake until the flesh turns opaque and flakes easily with a fork. Lemon, olive oil, garlic, and herbs make a simple sauce that complements trout.
What sauce goes best with sauced baked trout?
A lemon, garlic, and herb sauce works especially well with sauced baked trout because it brightens the fish without overpowering it. For a creamy option, serve a yogurt-based sauce on the side rather than baking it for a long time, when it may split.
How do you keep sauced baked trout from drying out?
Keep sauced baked trout moist by using a covered baking dish or foil for most of the cooking and checking it before it overcooks. A little sauce or liquid in the dish also helps; uncover the trout near the end if you want the top to brown.
Is sauced baked trout better cooked whole or as fillets?
Sauced baked trout works well either whole or as fillets. A whole trout makes an attractive centerpiece and can stay moist, while fillets are easier to portion and serve. Check fillets earlier because their thinner flesh cooks faster.
Can you eat the skin on sauced baked trout?
Yes, you can eat the skin on sauced baked trout if it is properly cooked and you enjoy its texture. Baking it under sauce usually leaves the skin soft rather than crisp; for crispier skin, dry it well and bake it uncovered with the skin facing down.
What should you serve with sauced baked trout?
Serve sauced baked trout with roasted potatoes, rice, or a crisp green salad. The fish’s savory sauce pairs particularly well with simple vegetables, while lemon wedges let diners add extra acidity at the table.
How do you season sauced baked trout without overpowering it?
Season sauced baked trout with salt, pepper, lemon, and a modest amount of garlic or fresh herbs. Trout has a delicate flavor, so strong spices and heavy sauces can mask it; add fresh herbs after baking to keep their flavor bright.
Can you prepare sauced baked trout ahead of time?
You can prepare the sauce and portion the trout ahead, but bake sauced baked trout close to serving time for the best texture. If you assemble the dish in advance, keep it covered in the refrigerator and avoid leaving raw fish at room temperature.
How long does sauced baked trout last in the fridge?
Sauced baked trout keeps for up to 3 days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat; gentle reheating helps prevent the fish from becoming dry.
Can you use frozen trout for sauced baked trout?
Yes, frozen trout can be used for sauced baked trout. Thaw it fully in the refrigerator first, then pat it dry before adding the sauce; excess moisture can dilute the sauce and make the fish steam instead of bake evenly.
Sauced baked trout Vitamins & Minerals
Vitamins
B12
8.67µg · 361% DV
Vitamin D
21.25µg · 106% DV
B3
13.43mg · 84% DV
B6
0.71mg · 42% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
451mg · 64% DV
Potassium ⭐
621mg · 18% DV
Sodium
417mg · 18% DV
Sauced baked trout Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced baked trout
To burn the 298 calories in 1 piece (medium) (170 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 Sauced baked trout?
Sauced baked trout is a simple fish dish made by baking trout and serving it with a sauce, either spooned over the fish or alongside it. The sauce varies by recipe; lemon, herbs, olive oil or tomato are common choices. Baking keeps the preparation straightforward and lets the trout’s mild flavour come through.
The flesh is tender and moist, while the sauce adds brightness or richness depending on how it is made. Serve it hot with salad, vegetables or potatoes for an easy lunch or dinner; a squeeze of lemon and fresh herbs work especially well. Trout provides protein, omega-3 fats and vitamin B12. For a lighter meal, choose a lemon-and-herb sauce rather than a creamy one, and pair it with plenty of vegetables.
How Nutritious Is Sauced baked 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 Sauced baked 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 Sauced baked trout Contain Allergens?
Contains these allergens:
Which Diets Is Sauced baked 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
Sauced baked trout Fat Profile
SATURATED
2.98g
MONOUNSATURATED
5.53g
POLYUNSATURATED
3.15g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.