Keto Garlic Parmesan Trout

8 30 890
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 1
Keto Garlic Parmesan Trout
Health Highlights


1 fillet (160 gm) Trout, rainbow (or salmon, frozen)
1 pinch Salt and pepper
2 tbsp Butter, unsalted
2 clove(s) Garlic (minced)
1/4 cup Parmesan cheese, grated
3 tbsp Mayonnaise
1 tbsp hulled Hemp seeds, shelled
1/4 cup Parsley, fresh (finely chopped)


  1. Preheat your oven to 350°F (177°C) and line a baking pan with parchment paper.
  2. Place trout on a prepared pan and lightly season it with salt and pepper. Set aside.
  3. In a medium skillet, over medium heat, melt butter and lightly saute garlic.
  4. Once the garlic has softened, reduce the heat to low and add the parmesan cheese, mayonnaise, hemp seeds, and parsley. Stir until combined and melted.
  5. Spread mixture over trout filet and bake in the oven for roughly 20-25 minutes (if frozen), or 15 min (if thawed). To check trout - lightly flake with a fork. Don't overcook it, you want it to still look slightly translucent.


Quick Tips

  • Serve with your choice of steamed or lightly sautéed vegetables like asparagus, green beans, brussels sprouts

Nutrition Highlights

  • Trout is a great source of protein and Omega 3 fatty acids!

Nutrition Facts

Per Portion

Calories 890
Calories from fat 688
Calories from saturated fat 232
Total Fat 76 g
Saturated Fat 25.8 g
Trans Fat 1.7 g
Polyunsaturated Fat 22.4 g
Monounsaturated Fat 17.9 g
Cholesterol 200 mg
Sodium 881 mg
Potassium 764 mg
Total Carbohydrate 6.7 g
Dietary Fiber 1.0 g
Sugars 0.7 g
Protein 44 g

Dietary servings

Per Portion

Meat 1.8
Meat Alternative 0.4
Milk Alternative 0.5
Vegetables 0.2

Energy sources