Citrus-Lemon Rainbow Trout
Citrus-Lemon Rainbow Trout features crisp-edged fillets with a bright lemon aroma, a peppery kick, and a tender, flaky center. The balance of lemon zest and juice with thyme and cayenne makes it vibrant without overpowering the delicate fish. Serve for a quick weeknight Dinner or a light spring lunch with simple sides like greens or roasted potatoes.
- Prep10 mins
- Cook20 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Citrus-Lemon Rainbow Trout, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 27 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 35 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 66
- Heart Health
- 72
- Metabolic
- 45
- Digestive
- 35
- Inflammatory
- 22
- Performance
- 38
- General Wellness
- 1
In a large bowl, mix the flour, lemon pepper, salt, thyme, cayenne, and half of the lemon zest. In a shallow dish, combine the lemon juice with the remaining lemon zest and soak the fish fillets for about 1 minute.
- 2
Heat the oil in a large skillet over medium heat. Dredge the trout fillets in the flour mixture to coat both sides. Shake off any excess and lay the fillets in the hot oil. Cook for 3 to 4 minutes per side, until golden brown and the fish flakes with a fork. Discard the leftover lemon juice.
- 3
Take the fillets out of the skillet and briefly drain on paper towels before serving. Garnish each serving with a lemon wedge.
- Calories 701.97 kcal High 35%
- Protein 12.99 g Good Source 26%
- Carbohydrate 102.71 g 37%
- Total Fat 25.22 g High 32%
- Saturated Fat 3.62 g Moderate 18%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 3.13 mg Low Source 1%
- Sodium 99.62 mg Low Source 4%
- Dietary Fiber 5.87 g Good Source 21%
- Total Sugars 2.4 g --
- Added Sugars 0.02 g Low Source 0%
- Calcium 28.12 mg Low Source 2%
- Iron 6.43 mg Good Source 36%
- Potassium 114.27 mg Low Source 2%
- Vitamin A 6.4 mcg Low Source 1%
- Vitamin C 15.04 mg Moderate 17%
- Vitamin D 0.12 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Wheat 🌾
- Gluten
About This Recipe
Citrus Lemon Rainbow Trout is made with 10 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Cayenne Pepper, Dried Thyme, and Extra Virgin Olive Oil. Each serving provides about 701.97 kcal, and is a good source of protein.
Recipe Questions
- What is Citrus-Lemon Rainbow Trout made of?
- The main ingredients are All-Purpose Flour, Cayenne Pepper, Dried Thyme, Extra-Virgin Olive Oil, Lemon. The full list of 10 is above.
- How long does it take to make Citrus-Lemon Rainbow Trout?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 701.97 kcal. The full nutrition breakdown is above.
- Is Citrus-Lemon Rainbow Trout easy to make?
- This recipe is rated easy, with 10 ingredients and 3 steps.
- Is Citrus-Lemon Rainbow Trout healthy?
- Citrus-Lemon Rainbow Trout has an easyChef Pro health score of 44/100. Per serving, it provides 701.97 calories and 12.99 g of protein, or 26% of the Daily Value. It is a good source of dietary fiber and iron. Worth noting per serving: saturated fat at 3.62 g (18% of the Daily Value). It contains Citrus, Fish, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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