Baked Trout with Lemon & Asparagus

Dinner · Easy · 22 min (6 prep + 16 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-free
Baked Trout with Lemon & Asparagus — high-protein dinner recipe

Baked Trout with Lemon & Asparagus delivers 70 g of protein for just 6 g net carbs — minimal fuss, maximum protein. That's enough high-quality protein in one sitting to clear the leucine threshold for muscle repair.

70 gProtein
6 gNet carbs
30 gFat
3 gFiber
574Calories

Ingredients

  • 290 g Trout fillets
  • 150 g Asparagus
  • 15 g Parmesan cheese
  • 2 tsp Olive oil, lemon & dill
  • Garlic, salt & pepper, to taste

Equipment

  • oven + sheet pan

Method

  1. Heat oven to 200°C (400°F). Lay the trout and asparagus on a lined tray.
  2. Drizzle with oil, lemon, garlic and dill; scatter the parmesan over the asparagus.
  3. Bake 12-15 min until the trout flakes and the asparagus is tender.

Storage & make-ahead

Fridge: keeps 3–4 days in an airtight container — reheat gently. Most portions freeze well for up to 2 months; thaw overnight.

Tip

A one-tray dinner rich in omega-3s. Sea bass or salmon work just as well.

Dietary swaps

Dairy-free: Parmesan cheese → nutritional yeast or vegan parmesan (for lactose intolerance or a dairy-free diet)

Full nutrition (estimated, per serving): 574 kcal · 70 g protein · 6 g net carbs · 30 g fat (6 g sat) · 3 g fiber · 3 g sugar · 890 mg sodium. Allergens: Milk, Fish. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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