⏱ 25 min totalTrout a la Meunière
Per 1 serving · 503 g · 10 ingredients
of a 2,000 cal day
- Protein79g43% of calories
- Carbs26g14% of calories
- Fat35g43% of calories
- ✓ Protein-dense
At a glance
One serving of Trout a la Meunière (503 g) has 759 calories, with 79 g of protein, 26 g of carbohydrates and 35 g of fat. Most of its energy comes from protein (43% of calories). It is high in protein (159% DV), Vitamin A (31% DV) and Vitamin D (130% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 38%, 84% and 87% of the daily value.
High in
20%+ of the daily value
- Protein159%
- Vitamin A31%
- Vitamin D130%
- Vitamin E27%
- Vitamin K31%
- Thiamine21%
Good source of
10–19% of the daily value
- Vitamin C10%
- Folate (B9)16%
- Iron15%
- Zinc16%
- Copper17%
- Manganese11%
Watch
20%+ of the daily value
- Sodium38%
- Saturated fat84%
- Cholesterol87%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 fillet Halibut- 🥄¼ tsp Salt
¼ cup All-purpose flour
½ tbsp Olive oil
¼ stick Butter
¼ tbsp chopped Shallots
¼ fl oz White wine
¹⁄₁₆ cup Lemon juice
½ tbsp Parsley
¼ dash Black pepper
Directions
- 1
Preheat the oven to 200 degrees F.
- 2
Season the trout fillets with the salt. Lightly dredge the seasoned trout in the flour, shaking off any excess. Set a 10-inch sauté pan over medium-high heat and add the olive oil to the pan. Once the oil is hot, place the fish fillets in the pan, 2 at a time and cook for 2 1/2 to 3 minutes per side. Place the cooked fillets on an oven-proof platter and place in the oven while you cook the remaining fillets.
- 3
Once the fish are cooked, return the skillet to the stovetop and set on medium heat. Add the butter to the pan and once melted, add the shallots. As the shallots cook, and the butter stops foaming, about 30 seconds, add the white wine, lemon juice, and parsley to the pan. Continue to cook for 15 to 20 seconds, swirling the pan occasionally. Season with salt and pepper and remove from the heat. Remove the fish from the oven and pour the sauce over top the fish. Serve immediately.
- 4
Enjoy!
Vitamins & minerals
Amounts for 1 serving (503 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 283 μg | 31% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 20 μg | 130% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 37 μg | 31% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin | 27 mg | 169% |
| Vitamin B6 | 2 mg | 170% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 5 μg | 189% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 262 mg | 48% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 46 mg | 5% |
| Iron | 1 mg | 15% |
| Potassium | 1,855 mg | 39% |
| Magnesium | 104 mg | 25% |
| Phosphorus | 1,009 mg | 144% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.3 mg | 11% |
| Selenium | 197 μg | 358% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 5 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 5 g | — |
| Aspartic acid | 9 g | — |
| Beta carotene | 141 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.3 g | — |
| Fluoride | 16 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 14 g | — |
| Glycine | 4 g | — |
| Histidine | 3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 4 g | — |
| Lactose | 0 g | — |
| Leucine | 7 g | — |
| Lycopene | 0 μg | — |
| Lysine | 8 g | — |
| Maltose | 0 g | — |
| Methionine | 3 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 3 g | — |
| Retinol | 271 μg | — |
| Serine | 4 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 4 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 3 g | — |
| Valine | 5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 20 μg | — |
Burning 759 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 144minWalking (3.5 mph)
- 91minCycling (moderate)
- 63minRunning (6 mph)
- 107minSwimming laps
Common questions
How many calories are in Trout a la Meunière?
One serving of Trout a la Meunière (1 serving) has 759 calories, which works out to 151 calories per 100 g. That is about 38% of a 2,000-calorie day.
Is Trout a la Meunière high in protein?
Yes. It has 79 g of protein per serving, and 43% of its calories come from protein (10 g of protein per 100 calories).
Is Trout a la Meunière keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Trout a la Meunière?
865 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Trout a la Meunière?
0.8 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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