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    Home » Main Dishes

    Keto Roasted Rainbow Trout and Asparagus

    February 15, 2022 by Chelsea Blake Leave a Comment

    Jump to Recipe Print Recipe
    Plate of roasted rainbow trout with kale and asparagus

    Light, lemony, low-carb and delicious. This keto roasted rainbow trout is a fresh dish for the summer (or anytime you're daydreaming of summer).

    Closeup of asparagus and kale
    Plate of whole trout and kale and asparagus
    You can serve the fish whole if you want. Just remember that the fish makes two servings, so eat half now and save the other half for later. Unless you are doubling your portions... then eat the whole thing 🙂

    M.Y. Keto Meal Plan

    This recipe conforms to the M.Y. Keto Meal Plan, a plan that I custom created for people without a gallbladder who want to follow a keto diet. This meal plan is not as strict as keto, but is still fairly low-carb and incorporates healthy fats into each balanced meal. For more information, click here.

    For more recipes on the M.Y. Keto Meal Plan, click here.

    For instructions on how to adjust the recipe to fit the M.Y. Low-carb Mediterranean Meal Plan, scroll down.

    Suggested Appetizer

    I recommend eating an appetizer before each main meal. The appetizer should be small and incorporate bitters. Make sure you eat your appetizer slowly and fully taste the bitters. I provide a suggestion below, but you can choose something else if you prefer.

    For this dish, I recommend sliced cucumber with fresh dill and a squeeze of lemon as your appetizer.

    Plate of trout and kale with no rice and less asparagusPlate of trout and kale with rice and asparagus
    Keto on the left. Low-carb Mediterranean on the right.

    M.Y. Low-Carb Mediterranean Meal Plan

    The M.Y. Low-carb Mediterranean Meal Plan is not as strict as keto, but is still fairly low-carb and incorporates healthy fats into each balanced meal. For more information, click here.

    To make this recipe fit the Low-Carb Mediterranean plan, double the amount of asparagus and kale, and add a side of wild rice (¼ cup per serving).

    For the rice, I used a blend of brown, wild and red rice. If you're wondering what that drink is, I used my bonus item for 8oz of ginger lemon kombucha.

    For more recipes on the M.Y. Low-carb Mediterranean Meal Plan, click here.

    Stuff the raw fish with lemon and dill
    Sprinkle with salt, pepper, and olive oil, then stuff with fresh dill and sliced lemon.

    Quick and Easy

    This dish is easy to make and only takes 15 minutes to cook. That is, assuming you buy the fish already cleaned.

    Sheet pan with raw fish and asparagusSheet pan with roasted fish and asparagus
    Before and after roasting.

    📖 Recipe

    Plate of whole trout and kale and asparagus

    Keto Roasted Rainbow Trout and Asparagus

    Light and lemony low-carb roasted rainbow trout with asparagus and kale.
    Pin Print Rate
    Prep Time: 15 minutes minutes
    Cook Time: 15 minutes minutes
    Servings: 2

    Ingredients
     

    • 1 whole rainbow trout (about 14 oz / 400g)
    • 1 cup asparagus (about 10 stalks)
    • 4 cups kale
    • 2 tablespoon olive oil
    • 4 slices lemon
    • few sprigs fresh dill
    • 2 tablespoon water
    • salt and pepper

    Instructions
     

    • Heat the oven to 425°F (218°C). Get out a large sheet pan and line with foil.
    • Make three diagonal cuts on both sides of the fish. Rub one teaspoon of olive oil all over the fish, including the inside, and season with salt and pepper. Stuff the inside with the fresh dill and two slices of lemon. Place the fish on one side of the pan and place one lemon slice on top.
      Stuff the raw fish with lemon and dill
    • Wash the asparagus and pat dry with a paper towel. Place the asparagus next to the fish. Drizzle with one teaspoon of olive oil, then sprinkle salt and pepper on top. Use your hands or a pair of tongs to mix them up and get an even coating of oil and seasoning on all stalks. Spread them out on the pan, then put the pan in the oven and roast for 15 minutes.
      Sheet pan with raw fish and asparagus
    • While the pan is in the oven, sauté the kale. Add one teaspoon of olive oil, two tablespoons of water, and a dash of salt and pepper to a skillet on medium heat. Add the kale on top, then use a spatula to mix. Cover and let cook for about 8 minutes, stirring every once in a while, until the kale is wilted and softened. If needed, you can add more water.
    • After 15 minutes of roasting, turn the oven to broil and set your timer for 5 minutes. Keep a close eye on the fish and asparagus to make sure nothing starts burning. When they are nice and brown on top, no more than 5 minutes, they're done. Use a meat thermometer to make sure the fish is done all the way through at 145°F (63°C). Serve with a slice of lemon and sprig of fresh dill.

    Notes

    This recipe conforms to the M.Y. Keto Meal Plan. To make this recipe fit the M.Y. Low-Carb Mediterranean plan, double the amount of asparagus and kale, and add a side of wild rice (¼ cup per serving).
    You can serve the fish whole, but remember that one fish is two servings of meat.
    Optional: You could add garlic to any part of this dish. Add minced garlic to the sautéed kale. Sprinkle some garlic powder on the asparagus. Rub some garlic on the fish.

    Nutrition

    Nutrition Facts
    Keto Roasted Rainbow Trout and Asparagus
    Amount per Serving
    Calories
    302.3
    % Daily Value*
    Fat
     
    18.6
    g
    29
    %
    Saturated Fat
     
    2.8
    g
    18
    %
    Polyunsaturated Fat
     
    3.1
    g
    Monounsaturated Fat
     
    11.5
    g
    Cholesterol
     
    66.9
    mg
    22
    %
    Sodium
     
    61.8
    mg
    3
    %
    Potassium
     
    961.5
    mg
    27
    %
    Carbohydrates
     
    8.5
    g
    3
    %
    Fiber
     
    5.1
    g
    21
    %
    Sugar
     
    1
    g
    1
    %
    Net Carbs
     
    3.4
    g
    Protein
     
    25.3
    g
    51
    %
    Vitamin A
     
    7019.9
    IU
    140
    %
    Vitamin C
     
    92.4
    mg
    112
    %
    Calcium
     
    188.3
    mg
    19
    %
    Iron
     
    2.7
    mg
    15
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.

    More Main Dishes

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      Strict Keto Sardine Salad
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      Low Carb Chili with Turkey & Beans

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    Hi, I'm Chelsea

    I'm a Florida girl who, despite not having a gallbladder, follows a low-carb diet with plenty of healthy fats. I created this site to share meal plans, dietary information and my favorite recipes. Read More…

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    Diet Without a Gallbladder

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