Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Trout casserole Calories
High-protein baked/casserole trout dish with omega-3 fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Trout casserole (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 3.2 g of carbs, 40.3 g of protein, 11.2 g of fat and 0.4 g of fiber. Its 8.3 µg of B12 covers 345% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Trout casserole Nutrition Facts
Selected: 1 piece (medium) · 180 g
277
KCAL / 180G
Carbs
3.2g
· 1% DV
Protein
40.3g
· 81% DV
Fat
11.2g
· 14% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 59% · Fat 36%
Trout casserole nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.34 g | 12% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 40.3 g | 81% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Trout casserole?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 277 kcal |
| 100 g | 100 g | 154 kcal |
| 1 piece (small) | 120 g | 185 kcal |
| 1 serving (small) | 150 g | 231 kcal |
| 1 cup (medium) | 200 g | 308 kcal |
| 1 serving (medium) | 220 g | 339 kcal |
| 1 piece (large) | 250 g | 385 kcal |
| 1 cup (large) | 280 g | 431 kcal |
| 1 serving (large) | 320 g | 493 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Trout casserole
How do you make trout casserole?
To make trout casserole, place cleaned trout in an ovenproof dish with vegetables, herbs, and a little oil or liquid, then bake until the fish is opaque and flakes easily. Onion, tomato, garlic, lemon, and parsley are common additions, but recipes vary.
What ingredients go in trout casserole?
Trout casserole commonly includes trout, onion, tomato, peppers, garlic, lemon, herbs, and olive oil. Some versions add potatoes or other vegetables. The ingredients are flexible, so keep the pieces similar in size to help them cook evenly.
How do you stop trout casserole from drying out?
Keep trout casserole moist by covering the dish for most of the cooking and avoiding overcooking the fish. Juicy vegetables such as tomatoes and onions add moisture, while a small splash of broth or water helps if the dish looks dry.
Can you make trout casserole with frozen trout?
Yes, you can make trout casserole with frozen trout after thawing it in the refrigerator. Pat the fish dry before adding it to the dish; using it while still frozen can release excess water and leave the vegetables unevenly cooked.
Should trout casserole be covered while baking?
Covering trout casserole for most of baking helps retain moisture and lets the vegetables soften around the fish. Uncover it near the end if you want the top to brown or excess liquid to evaporate, and check that the fish is cooked through.
What vegetables go well in trout casserole?
Tomatoes, onions, bell peppers, and garlic pair especially well with trout casserole because they cook down into a savory sauce. Potatoes, zucchini, or mushrooms also work; cut denser vegetables small enough to soften before the trout overcooks.
What should you serve with trout casserole?
Serve trout casserole with crusty bread, a green salad, or steamed vegetables. Rice or roasted potatoes make it more filling, while lemon wedges add freshness and complement the trout without overpowering its flavor.
How should you store and reheat leftover trout casserole?
Refrigerate leftover trout casserole promptly in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout; discard it if it has been left out for a long time or its smell or texture has changed.
Can you eat the skin in trout casserole?
Yes, trout skin in a casserole is edible when the fish is properly cleaned and fully cooked. It usually stays soft rather than crisp in a covered dish, so remove it after cooking if you prefer the texture of the flesh alone.
Is trout casserole safe to eat during pregnancy?
Yes, trout casserole is generally suitable during pregnancy when the fish is thoroughly cooked; trout is considered a low-mercury fish. Avoid raw or undercooked fish, and ask your healthcare professional if you have an individual medical concern.
Trout casserole Vitamins & Minerals
Vitamins
B12
8.28µg · 345% DV
B3
10.44mg · 65% DV
Vitamin D
12.78µg · 64% DV
B6
0.86mg · 51% DV
Minerals
Phosphorus
423mg · 60% DV
Selenium
28µg · 51% DV
Potassium ⭐
648mg · 19% DV
Magnesium
52mg · 12% DV
Sodium
140mg · 6% DV
Trout casserole Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Trout casserole
To burn the 277 calories in 1 piece (medium) (180 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 Trout casserole?
Trout casserole is trout baked in a covered dish, often with vegetables such as onions, tomatoes and peppers. Trout is a freshwater fish enjoyed in many regions, and this style of cooking is especially at home in Turkish and broader Mediterranean kitchens, where the pot helps keep the fish moist and its flavours together.
The flesh is tender and mild, taking well to herbs, lemon and the sweetness of cooked vegetables. Serve it hot with salad, bread or potatoes for a straightforward main course. It is a protein-rich choice, with 22.4 grams of protein per 100 grams. For a lighter version, use plenty of vegetables and keep added oil modest.
How Nutritious Is Trout casserole?
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 Trout casserole 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 Trout casserole Contain Allergens?
Contains these allergens:
Which Diets Is Trout casserole 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
Trout casserole Fat Profile
SATURATED
2.34g
MONOUNSATURATED
4.14g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
Compare Trout casserole
Foods Similar to Trout casserole
Have another question about Trout casserole?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.