⏱ 40 min totalGrilled Tandoori Trout
Per 1 serving · 412 g · 9 ingredients
of a 2,000 cal day
- Protein32g28% of calories
- Carbs48g42% of calories
- Fat15g30% of calories
At a glance
One serving of Grilled Tandoori Trout (412 g) has 453 calories, with 32 g of protein, 48 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (64% DV), dietary fiber (29% DV) and Vitamin C (63% DV). Keep an eye on sodium and cholesterol, which provide 28% and 22% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Dietary fiber29%
- Vitamin C63%
- Vitamin D29%
- Vitamin K23%
- Thiamine62%
Good source of
10–19% of the daily value
- Vitamin A10%
- Calcium10%
- Zinc18%
Watch
20%+ of the daily value
- Sodium28%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Trout
¼ tbsp Curry paste
1 Potato medium Potato
½ tbsp Olive oil
½ cloves, minced Garlic
¼ tsp, ground Cumin seed- 🥄¼ tsp Garam masala
⅛ tsp Turmeric
½ cup Green peas
Directions
- 1
Coat the trout with the tandoori curry paste.
- 2
Halve the potatoes and place them in a large pan of cold salted water. Bring to a boil and cook for 15-20 minutes until tender but still holding their shape. Drain and allow to steam-dry.
- 3
Preheat the grill. Arrange the trout fillets on a foil-lined baking tray and grill until tender, about 6-8 minutes.
- 4
Meanwhile, heat the olive oil in a large frying pan. Add the minced garlic and spices, and cook for a few minutes until fragrant. Add the potatoes and fry for 3 minutes until crisp at the edges, then add the frozen peas. Cook for an additional 2-3 minutes until warmed through.
- 5
Serve the grilled trout with potatoes and peas.
Vitamins & minerals
Amounts for 1 serving (412 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 89 μg | 10% |
| Vitamin C | 57 mg | 63% |
| Vitamin D | 4 μg | 29% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 27 μg | 23% |
| Thiamine | 1 mg | 62% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 67% |
| Folate (B9) | 85 μg | 21% |
| Vitamin B12 | 9 μg | 368% |
| Pantothenic acid | 3 mg | 64% |
| Choline | 118 mg | 21% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 5 mg | 64% |
| Potassium | 1,455 mg | 31% |
| Magnesium | 98 mg | 23% |
| Phosphorus | 464 mg | 66% |
| Zinc | 2 mg | 18% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 70% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 13 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 829 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.2 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 0 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 19 μg | — |
| Serine | 1 g | — |
| Starch | 36 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 453 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 86minWalking (3.5 mph)
- 54minCycling (moderate)
- 38minRunning (6 mph)
- 64minSwimming laps
Common questions
How many calories are in Grilled Tandoori Trout?
One serving of Grilled Tandoori Trout (1 serving) has 453 calories, which works out to 110 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Grilled Tandoori Trout high in protein?
It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Grilled Tandoori Trout keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Tandoori Trout?
647 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Tandoori Trout?
5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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