Module 16 · From the Sea
Whole Trout with Lemon, Fennel Seed & Wilted Kale
Whole Trout with Lemon, Fennel Seed & Wilted Kale is a keto dinner with 5.2 g net carbs, 46 g protein and 37 g fat per serving (538 kcal). It serves 2 and takes 35 minutes in total.
Whole rainbow trout roasted with lemon, fennel seed and garlic, served on garlicky wilted kale. Calcium from the greens, vitamin D from the fish.
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Allergens in this Ketogeni recipe: fish, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 2 servings · Active time: 15 min · Total time: 35 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 5.2 g |
| Protein | 46 g |
| Fat | 37 g |
| Energy | 538 kcal |
| Vitamin D | 31.9 µg |
| Calcium | 276 mg |
| Omega-3 (EPA + DHA) | 1.8 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 2 piece whole rainbow trout (about 700 g; 400 g edible)
- 1 tsp fennel seeds, crushed
- 1 piece organic lemon, sliced
- 2 piece organic garlic cloves
- 2 tbsp organic olive oil
- 250 g organic kale or cavolo nero, stems removed
- 20 g organic butter
Step-by-step method
- Heat the oven to 200 °C (fan 180 °C). Season the trout inside and out, fill with lemon and half the garlic, rub with oil and fennel seed.
- Roast 20 minutes until the flesh lifts easily from the bone.
- Meanwhile wilt the kale with the rest of the garlic and the butter, 4–5 minutes.
- Serve the trout on the kale with the pan juices.
Chef’s tips
- Whole fish stays juicier than fillets.
Variations
- Use Arctic char.
- Add a few almonds to the kale.
Storage
Best freshly roasted.
Questions and answers
How many net carbs are in Whole Trout with Lemon, Fennel Seed & Wilted Kale?
One serving has 5.2 g net carbohydrates, 46 g protein and 37 g fat (538 kcal). The recipe makes 2 servings. These figures are estimates; your own ingredients may differ.
Can I make Whole Trout with Lemon, Fennel Seed & Wilted Kale ahead, store or freeze it?
Best freshly roasted.
Which allergens are in Whole Trout with Lemon, Fennel Seed & Wilted Kale?
It contains fish and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Whole Trout with Lemon, Fennel Seed & Wilted Kale gluten-free?
Yes. None of the ingredients contain gluten. Check the labels of processed ingredients such as stock or spices.
Can I vary Whole Trout with Lemon, Fennel Seed & Wilted Kale?
Yes. Use Arctic char. Add a few almonds to the kale.