Sheet-Pan Steelhead Trout with Veggies and Pecan Panko
Sheet-Pan Steelhead Trout with Veggies and Pecan Panko brings flaky, rich fish topped with a nutty crunch alongside crisp-tender squash, mushrooms, and green beans. The mix of Greek seasoning, garlic, and buttery crumbs adds bright savor and texture, while packaged wild rice rounds out the meal. Ideal for a weeknight dinner when you want something balanced, comforting, and quick to clean up.
- Prep10 mins
- Cook35 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sheet-Pan Steelhead Trout with Veggies and Pecan Panko, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 28 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 48 / 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.
- 41
- Heart Health
- 72
- Metabolic
- 50
- Digestive
- 34
- Inflammatory
- 31
- Performance
- 42
- General Wellness
- 1
Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and coat it with nonstick spray.
- 2
Stir together olive oil and Greek seasoning in a bowl. Add zucchini, squash, mushrooms, green beans, and garlic, and toss to coat. Arrange in a single layer on the prepared baking sheet.
- 3
Bake in the preheated oven for 10 minutes.
- 4
Meanwhile, make the crust for the fish. Put pecans in a high-powered blender (such as Vitamix) and blend on high for 20 seconds. Transfer to a small bowl, stir in panko and Greek seasoning, and set aside.
- 5
Take the vegetables out of the oven and move them to one side of the sheet. Open the rice packet and carefully spread the rice over the empty side of the pan. Drizzle the rice with water. Set the trout fillets on top of the vegetables and rice. Brush the fillets with melted butter and gently press the panko mixture onto the fillets.
- 6
Bake in the preheated oven until the fish flakes easily with a fork, about 20 minutes. Serve right away.
- Calories 1194.89 kcal High 60%
- Protein 37.65 g Good Source 75%
- Carbohydrate 135.57 g 49%
- Total Fat 55.55 g High 71%
- Saturated Fat 7.33 g High 37%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 88.37 mg High 29%
- Sodium 1093.04 mg High 48%
- Dietary Fiber 6.85 g Good Source 24%
- Total Sugars 6.69 g --
- Added Sugars 0.16 g Low Source 0%
- Calcium 126.87 mg Low Source 10%
- Iron 8.18 mg Good Source 45%
- Potassium 1154.85 mg Good Source 25%
- Vitamin A 10.57 mcg Low Source 1%
- Vitamin C 14.5 mg Moderate 16%
- Vitamin D 0.11 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Fish 🐟
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Sheet Pan Steelhead Trout with Veggies and Pecan Panko is made with 15 ingredients and serves 4. It takes about 45 mins and is rated easy. Key ingredients include Butter, Cooking Spray, Garlic, and Greek Seasoning. Each serving provides about 1194.89 kcal, and is a good source of protein.
Recipe Questions
- What is Sheet-Pan Steelhead Trout with Veggies and Pecan Panko made of?
- The main ingredients are Butter, Cooking Spray, Garlic, Greek Seasoning, Green Beans. The full list of 15 is above.
- How long does it take to make Sheet-Pan Steelhead Trout with Veggies and Pecan Panko?
- About 45 mins in total: 10 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 1194.89 kcal. The full nutrition breakdown is above.
- Is Sheet-Pan Steelhead Trout with Veggies and Pecan Panko easy to make?
- This recipe is rated easy, with 15 ingredients and 6 steps.
- Is Sheet-Pan Steelhead Trout with Veggies and Pecan Panko healthy?
- Sheet-Pan Steelhead Trout with Veggies and Pecan Panko has an easyChef Pro health score of 45/100. Per serving, it provides 1194.89 calories and 37.65 g of protein, or 75% of the Daily Value. It is a good source of dietary fiber, iron and potassium. Worth noting per serving: sodium at 1093.04 mg (48% of the Daily Value) and saturated fat at 7.33 g (37% of the Daily Value). It contains Tree Nuts, Fish, Milk, 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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