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Healthy Seatrout Recipe: Nutritional Benefits & Cooking Tips

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Seatrout (Mixed Species, Raw) – Nutritional Information

Seatrout, a prized fish from the coastal waters, is known for its delicate flavor and nutritional richness. This mixed-species raw seatrout provides a variety of essential nutrients while being a lean source of protein. Whether you’re preparing a light fish dish or looking to boost your omega-3 intake, seatrout offers a nutritious and versatile option.

Nutritional Breakdown (per 100g)

Nutrient Amount
Energy 104 kcal
Protein 16.74 g
Fat 3.61 g
Saturated Fats 1.009 g
Carbohydrates 0.0 g
Fiber 0.0 g
Sugar 0.0 g
Calcium 17.0 mg
Iron 0.27 mg
Magnesium 31.0 mg
Phosphorus 250.0 mg
Potassium 341.0 mg
Sodium 58.0 mg
Zinc 0.45 mg
Copper 0.03 mcg
Manganese 0.015 mg
Selenium 36.5 mcg
Vitamin C 0.0 mg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.17 mg
Niacin (B3) 2.4 mg
Vitamin B6 0.4 mg
Folate (B9) 5.0 mcg
Vitamin B12 3.0 mcg
Vitamin A 30.0 mcg
Vitamin E 0.0 mg
Vitamin D2 0.0 mcg

Allergen Information

Seatrout is a fish, and as such, it may trigger allergic reactions in individuals with fish allergies. It is important to verify that no cross-contamination occurs when preparing this dish, especially when cooking for individuals with known seafood sensitivities.

Dietary Preferences

Seatrout is an excellent choice for various dietary plans, including:

  • High-Protein Diets: With 16.74 grams of protein per 100 grams, seatrout is a great source of lean protein, making it suitable for fitness enthusiasts and those looking to increase their muscle mass.
  • Low-Carb Diets: With zero carbohydrates, seatrout is ideal for low-carb and ketogenic diets.
  • Paleo and Whole30: As a whole, unprocessed food, seatrout fits well into paleo and Whole30 meal plans.
  • Gluten-Free: Naturally gluten-free, this fish is perfect for those with gluten sensitivities or celiac disease.

Cooking Tips & Advice

Seatrout can be prepared in various ways—grilled, pan-seared, baked, or even poached. Its mild taste and flaky texture make it perfect for simple seasoning with herbs like dill, thyme, or parsley, along with a squeeze of fresh lemon juice. For a light and healthy meal, try pairing it with roasted vegetables or a fresh salad.

  • For Grilling: Brush the fish with olive oil and season with salt, pepper, and your favorite herbs. Grill for about 4-5 minutes on each side, or until the flesh is opaque and flakes easily.
  • For Baking: Preheat your oven to 375°F (190°C). Place the fish on a baking sheet lined with parchment paper, drizzle with olive oil, and bake for 10-15 minutes, depending on thickness.

Conclusion

Seatrout is an exceptional fish rich in protein, healthy fats, and essential minerals. It’s an ideal choice for anyone looking to add a nutritious and flavorful fish to their diet. Its versatility in cooking, combined with its array of health benefits, makes it a great addition to any meal plan. Whether you’re grilling it for a quick dinner or preparing a gourmet fish dish, seatrout brings both taste and nutrition to the table.

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