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Lunch

Baked Trout with Garlic Butter and Green Beans

About 446 kcal, 36 g of protein, 17 g of carbs, and 23 g of fat per serving. It works well for lunch, and takes about 30 minutes to prepare.

High-proteinLow carb

Oven-baked trout with garlic butter and green beans – about 446 kcal per serving
446kcal
36 gprotein (34% of energy)
17 gcarbs
23 gfat
9 gfiber
30 minprep time

Ingredients (1 serving)

  • Trout150 g
  • Green beans250 g (about 2½ cups)
  • Butter10 g
  • Garlic5 g
  • Lemon15 g
  • Tomato150 g
  • Parsley5 g
  • Olive oil5 g (about ½ tablespoon)
  • Seasonings and extras: salt, pepper

Instructions

  1. Drizzle the trout (fillets or a whole fish with the head removed) with lemon juice, season with salt and pepper, and bake for 15-20 minutes at 200°C.
  2. Melt the butter with the pressed garlic and chopped parsley.
  3. Boil the green beans in salted water (6-8 minutes). Chop the tomatoes, drizzle with olive oil, and season with salt and pepper.
  4. Drizzle the fish and green beans with garlic butter and serve with the tomatoes.

Dairy-free option: use garlic-infused olive oil instead of butter.

Nutrition information per serving

Per servingAmount
Calories446 kcal
Protein36.4 g
Carbs17.5 g
of which sugars12.6 g
Fiber9.2 g
Fat23.3 g
of which saturated8.1 g
Salt0.3 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 34% of the energy, carbs 16%, and fat 49%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

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