⏱ 50 min totalSauteed Trout with Pecans
Per 1 serving · 163 g · 7 ingredients
of a 2,000 cal day
- Protein20g14% of calories
- Carbs16g11% of calories
- Fat49g75% of calories
- ✓ Low sodium
At a glance
One serving of Sauteed Trout with Pecans (163 g) has 572 calories, with 20 g of protein, 16 g of carbohydrates and 49 g of fat. Most of its energy comes from fat (75% of calories). It is high in protein (41% DV), Vitamin A (31% DV) and Vitamin D (24% DV). Keep an eye on saturated fat and cholesterol, which provide 102% and 41% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A31%
- Vitamin D24%
- Vitamin K71%
- Thiamine35%
- Riboflavin (B2)24%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin B616%
- Choline13%
- Magnesium12%
- Zinc15%
Watch
20%+ of the daily value
- Saturated fat102%
- Cholesterol41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Parsley
½ tbsp Lemon juice
³⁄₁₆ cup, chopped Pecans
⅛ cup All-purpose flour
¹⁄₁₆ tsp Cayenne pepper
⁵⁄₁₆ stick Butter
1 fillet Trout
Directions
- 1
Pat fillets dry and rub flesh sides with cayenne, 1/2 teaspoon salt, and 1/4 teaspoon black pepper (total). Dredge in flour.
- 2
Heat 1/2 stick butter in a 12-inch heavy skillet over medium heat until foam subsides, then cook fish, skin side down, until skin is golden-brown, about 4 minutes. Turn fish over and cook until just cooked through, 1 to 2 minutes more. Transfer to a plate with a slotted spatula and keep warm, loosely covered with foil.
- 3
Pour off butter from skillet and wipe clean, then cook pecans with remaining 3/4 stick butter, 1/4 teaspoon salt, and 1/8 teaspoon pepper over medium heat, stirring occasionally, until golden-brown, about 2 minutes. Stir in lemon juice and parsley and spoon over trout.
Vitamins & minerals
Amounts for 1 serving (163 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 279 μg | 31% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 4 μg | 24% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 85 μg | 71% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin | 4 mg | 26% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 6 μg | 259% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 69 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 67 mg | 7% |
| Iron | 2 mg | 28% |
| Potassium | 432 mg | 9% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 279 mg | 40% |
| Zinc | 2 mg | 15% |
| Copper | 0.4 mg | 45% |
| Manganese | 2 mg | 74% |
| Selenium | 16 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 339 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.4 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 3 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 250 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 4 μg | — |
Burning 572 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 109minWalking (3.5 mph)
- 69minCycling (moderate)
- 48minRunning (6 mph)
- 81minSwimming laps
Common questions
How many calories are in Sauteed Trout with Pecans?
One serving of Sauteed Trout with Pecans (1 serving) has 572 calories, which works out to 351 calories per 100 g. That is about 29% of a 2,000-calorie day.
Are Sauteed Trout with Pecans high in protein?
It provides a solid 20 g of protein per serving (41% of the 50 g daily value), but protein supplies only 14% 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.
Are Sauteed Trout with Pecans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sauteed Trout with Pecans?
48 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Sauteed Trout with Pecans?
1.1 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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