Baked Rainbow Trout with Lemon Kale, Pumpkin Seeds and Avocado
A 479 kcal dinner with 42.0 g of protein, 1.48 g of EPA+DHA and 163 mg of magnesium per serving. The table uses the USDA entry for wild rainbow trout, and the recipe explains why.
This is the least sweet dish in the batch: 1.5 g of sugar per serving and 10.5 g of carbohydrate. What it does carry is 31.2 g of fat, almost all from the olive oil, avocado and seeds. Two points that are written on the page rather than hidden: the table uses wild trout because it delivers more EPA+DHA and fewer calories than farmed, and the 102 mg of vitamin C is a ceiling, not a measurement, because sautéing degrades part of the kale's vitamin.
Ingredients
7 items- 300 g rainbow trout, two fillets
- 200 g kale, tough central stems removed
- 25 g pumpkin seeds (pepitas), raw or roasted unsalted
- 100 g avocado (half a medium avocado)
- 15 g extra virgin olive oil
- Juice of half a lemon
- Salt and black pepper
Nutritional Information (per serving)
Step-by-Step Instructions
Heat the oven
200 °C. Place the fillets on a paper-lined tray, season and bake 12 to 14 minutes depending on thickness.
Sauté the kale
Remove the central stem, cut into ribbons and sauté 4 to 5 minutes in the oil over medium-high heat, until it loses volume but keeps its colour.
Add the lemon off the heat
Take the pan off the heat and add the lemon juice to the kale, with no heat under it.
Plate
Kale as the base, trout on top and avocado sliced alongside.
Finish
Scatter the pumpkin seeds over the top and finish with freshly ground pepper.
Functional Health Synergy
- 42.0 g of protein per serving, from the trout (34.4 g) and the pumpkin seeds
- 1.48 g of EPA and DHA per serving (0.70 g EPA and 0.78 g DHA), from the 150 g of trout
- 163 mg of magnesium per serving: 68.8 mg from the pepitas, 33 mg from the kale and 14.5 mg from the avocado
- 8.3 g of fibre per serving, from the kale and avocado
- 1.5 g of sugar per serving and 10.5 g of total carbohydrate: the least sweet dish in the batch
- Kale is a cruciferous vegetable, with the glucosinolate profile typical of the family
- The 102 mg of vitamin C is a ceiling: the table uses raw kale and sautéing degrades part of it
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Rainbow trout
150 g per serving give 34.4 g of protein and 1.48 g of EPA+DHA. We use the wild trout entry: 0.99 g of EPA+DHA and 150 kcal per 100 g, against 0.88 g and 168 kcal for farmed. The difference per serving is just over a tenth of a gram, and we would rather say so than attribute a superiority it does not have.
Pumpkin seeds
Twelve and a half grams per serving bring 3.7 g of protein, 68.8 mg of magnesium — more than a fifth of the dish's magnesium — 1.9 mg of zinc and 6.1 g of fat. They are also the crunchy element that plays against the kale.
Kale
35 kcal per 100 g raw, with 4.1 g of fibre and 93.4 mg of vitamin C. Sautéed, it loses volume and part of that vitamin: the published figure is the raw kale value, not the finished dish.
Avocado
Fifty grams is 80 kcal and 7.35 g of fat, alongside 3.35 g of fibre. It goes in raw, sliced, to bring a fresh texture against the baked fish.