⏱ 15 min totalRosemary Trout with Cherry-Tomato Sauce
Per 1 serving · 253 g · 8 ingredients
of a 2,000 cal day
- Protein34g36% of calories
- Carbs4.1g4% of calories
- Fat24g59% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low sodium
At a glance
One serving of Rosemary Trout with Cherry-Tomato Sauce (253 g) has 372 calories, with 34 g of protein, 4.1 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (67% DV), Vitamin D (41% DV) and thiamine (48% DV). Keep an eye on cholesterol, which provides 31% of the daily value.
High in
20%+ of the daily value
- Protein67%
- Vitamin D41%
- Thiamine48%
- Riboflavin (B2)43%
- Niacin47%
- Vitamin B627%
Good source of
10–19% of the daily value
- Vitamin C13%
- Vitamin E18%
- Vitamin K12%
- Potassium16%
- Magnesium11%
- Zinc11%
Watch
20%+ of the daily value
- Cholesterol31%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tsp Rosemary
1 tbsp Olive oil
½ cup cherry tomatoes Cherry tomatoes
¼ tbsp chopped Shallots- 🥄¼ dash Salt
¼ dash Black pepper
¼ tbsp Balsamic vinegar
2 fillet Trout
Directions
- 1
PREPARATION: Halve tomatoes. Chop shallot, rosemary.
- 2
Mix tomatoes, shallot, vinegar, and chopped rosemary in bowl. Stir in 1 tablespoon oil. Season sauce with salt and pepper.
- 3
Open trout like book on work surface. Sprinkle with salt and pepper. Place 2 rosemary sprigs on each; fold over to close.
- 4
Divide 3 tablespoons oil between 2 large nonstick skillets. Place over medium-high heat. Add 2 trout to each skillet. Cook trout until brown outside and just opaque in center, about 4 minutes per side. Transfer to plates. Spoon sauce alongside.
Vitamins & minerals
Amounts for 1 serving (253 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 59 μg | 7% |
| Vitamin C | 11 mg | 13% |
| Vitamin D | 6 μg | 41% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 1 mg | 48% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 8 mg | 47% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 12 μg | 513% |
| Pantothenic acid | 3 mg | 63% |
| Choline | 108 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 79 mg | 8% |
| Iron | 3 mg | 34% |
| Potassium | 763 mg | 16% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 408 mg | 58% |
| Zinc | 1 mg | 11% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 62% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 75 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 335 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Fluoride | 2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,917 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 27 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 372 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 71minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Rosemary Trout with Cherry-Tomato Sauce?
One serving of Rosemary Trout with Cherry-Tomato Sauce (1 serving) has 372 calories, which works out to 147 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Rosemary Trout with Cherry-Tomato Sauce high in protein?
Yes. It has 34 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).
Is Rosemary Trout with Cherry-Tomato Sauce keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 4% of calories.
How much sodium is in Rosemary Trout with Cherry-Tomato Sauce?
126 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Rosemary Trout with Cherry-Tomato Sauce?
2.8 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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