Baked Trout with Fennel & New Potatoes
Whole trout fillet baked over fennel and new potatoes with lemon — 38 g protein, ~1.8 g omega-3, ready in half an hour.
Whole trout fillet baked on one tray with fennel and new potatoes delivers about 1.8 g of combined EPA and DHA in a single dinner, ready in half an hour. A lemon half and a tablespoon of olive oil are the only extras.
Ingredients (1 serving)
- Trout fillet — 170 g
- Fennel bulb — 120 g
- New potatoes — 180 g
- Lemon — 1/2
- Olive oil — 1 tbsp
Macros per serving
- Calories: 466 kcal
- Protein: 38 g
- Fat: 18 g
- Carbs: 38 g
- Fiber: 7 g
Key micronutrients
- Omega-3 (EPA + DHA): ~1.8 g
- Vitamin D: ~500 IU
- Potassium: ~1200 mg
Why it earns a spot in the rotation
- One of the highest omega-3 loads in the meal rotation. Around 1.8 g of combined EPA and DHA from a single fillet, with no fish-oil capsule required.
- Meaningful vitamin D. Fatty fish is one of the few food sources that contributes a real fraction of daily vitamin D need.
- Potassium-dense sides. Fennel and new potatoes push the plate to roughly 1200 mg of potassium without any added salt.
- One tray, no active technique. Everything goes in together and comes out in about 30 minutes.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
