Rainbow Trout with Yogurt Sauce
Rainbow Trout with Yogurt Sauce pairs delicately broiled fish with a tangy, herb-packed blend of yogurt, cucumber, dill, and lemon zest. The fish stays tender while the sauce adds cool freshness and a hint of citrus, perfect for a light dinner. Serve alongside lemony potatoes or crusty bread to soak up the bright flavors.
- Prep12 mins
- Cook8 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Rainbow Trout with Yogurt Sauce, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactPoor
- 32 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 32
- Heart Health
- 49
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 42
- Performance
- 37
- General Wellness
- 1
In a medium bowl, combine the yogurt, cucumber, dill, lemon zest, olive oil, and salt and pepper. Mix well and set aside.
- 2
Turn the oven broiler on. Coat a broiler pan with non-stick cooking spray.
- 3
Sprinkle the fillets with lemon pepper and place them on the broiler pan. Broil for about 8 minutes, or until the fish flakes with a fork. To serve, spoon the yogurt sauce over the fish.
- Calories 156.4 kcal Moderate 8%
- Protein 8.41 g Moderate 17%
- Carbohydrate 7.19 g 3%
- Total Fat 9.01 g Moderate 12%
- Saturated Fat 2.38 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 39.12 mg Moderate 13%
- Sodium 152.82 mg Moderate 7%
- Dietary Fiber 0.09 g Low Source 0%
- Total Sugars 4.31 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 147.17 mg Moderate 11%
- Iron 0.62 mg Low Source 3%
- Potassium 143.79 mg Low Source 3%
- Vitamin A 38.64 mcg Low Source 4%
- Vitamin C 15.85 mg Moderate 18%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
About This Recipe
Rainbow Trout with Yogurt Sauce is made with 8 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Cucumber, Dried Lemon Peel, Extra Virgin Olive Oil, and Fresh Dill. Each serving provides about 156.4 kcal.
Recipe Questions
- What is Rainbow Trout with Yogurt Sauce made of?
- The main ingredients are Cucumber, Dried Lemon Peel, Extra-Virgin Olive Oil, Fresh Dill, Lemon Pepper. The full list of 8 is above.
- How long does it take to make Rainbow Trout with Yogurt Sauce?
- About 20 mins in total: 12 mins to prepare and 8 mins to cook.
- How many calories are in one serving?
- One serving provides about 156.4 kcal. The full nutrition breakdown is above.
- Is Rainbow Trout with Yogurt Sauce easy to make?
- This recipe is rated easy, with 8 ingredients and 3 steps.
- Is Rainbow Trout with Yogurt Sauce healthy?
- Rainbow Trout with Yogurt Sauce has an easyChef Pro health score of 38/100. Per serving, it provides 156.4 calories and 8.41 g of protein, or 17% of the Daily Value. Worth noting per serving: sodium at 152.82 mg (7% of the Daily Value) and saturated fat at 2.38 g (12% of the Daily Value). It contains Fish and Milk, 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.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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