Calorie content of trout baked in the oven without oil. Trout - calories, composition, useful properties

Trout belongs to the salmon family and lives in fresh or sea water. Fish has a lot of useful properties, it has a pleasant and delicate taste. There are several types of trout - with red and white meat. Sea or river dweller can be fried, salted, baked or grilled. The product is useful for human health, as it has a rich chemical composition and has a low calorie content. However, it also has disadvantages.

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Chemical composition and calorie content

Chemical composition rich product, regardless of the color of the meat. Fish contains healthy omega fats that improve brain function. In addition, she is rich:

zinc;
phosphorus;
potassium;
calcium;
amino acids;
vitamins B, D, A.

The calorie content of the product depends on the method of its preparation. In 100 g raw fish contains 97 calories.The nutritional value product in the ratio of BJU: 19/2/0.

KBJU trout, depending on the type of its preparation:

Benefit and harm

Trout meat is considered beneficial for the body. Fish is included in the diet. Most for their beneficial features rainbow trout are valued. Dishes from this fish are steamed, grilled, in the oven.

The benefits for the body are as follows:

improvement of the condition of the skin, nails, hair;
nutrition of the body with useful protein;
building muscle mass;
normalization of metabolism;
saturation of the body with useful omega fats;
prevention of the development of oncology;
normalization of blood pressure;
improvement of brain function;
removal of toxins from the body;
normalization of cholesterol levels;
improvement of the nervous system.

Despite great benefit for the human body, fish can cause serious harm to health if they were found in polluted waters and fed poor quality products. In this case, its meat can lead to severe poisoning, problems with the kidneys, liver, disorders of the central nervous system.

With great care, the product should be chosen during pregnancy, since poor-quality trout can provoke intrauterine fetal death due to high content toxins.

It is necessary to refuse the use of red fish with a tendency to allergic reactions. It is recommended to eat no more than 85 g of the product per day so as not to harm the body. To maintain health, it is enough to include fish in the diet 2 times a week.

For women

The product brings to women invaluable benefit. It helps saturate the body healthy fats and vitamins. These trace elements help normalize hormonal background women, especially during menopause, pregnancy, PMS (premenstrual syndrome). The high protein content allows you to maintain normal weight, provide the body with nutrients during gestation.

Regular consumption of trout preserves feminine beauty improves the condition of the skin, nails and hair. Fish helps to stabilize psycho-emotional health, get rid of insomnia and depression.

During pregnancy, it is important to include high-quality trout in the diet, which will help provide the body with future mother and a child with selenium, a trace element involved in the formation of DNA and RNA. During the gestation period, it is better to choose representatives of trout with white meat in order to reduce the risk of developing allergic reactions.

Delicious recipes

Delicious recipes for cooking trout will help diversify the diet.

Don't have to choose high-calorie meals, if there is a need to monitor weight. For diet food suitable boiled, baked, steamed fish.

Trout baked with sour cream

Ingredients:

500 g fish fillet;
500 g sour cream;
2 cloves of garlic;
chopped greens;
spices to taste.

Cooking:

1. Rinse and dry the fish.
2. Put in a baking dish and pour sour cream.
3. Add spices, garlic, herbs.
4. Preheat the oven to +200 degrees.
5. Bake the dish for 30 minutes.

Lightly salted fish

Ingredients:

1 kg of trout;
2 tbsp. l. salt;
1 st. l. Sahara;
1 tsp black pepper.

Cooking:

1. Rinse and dry the fish fillet.
2. Mix spices in a bowl.
3. Grate the fish with spices.
4. To the bottom glass containers pour some salt, sugar and pepper, then put the fillet.
5. Top with the remaining salting mixture.
6. Leave the product for 12 hours.
7. Pull out slightly salted fish and shake off the salting mixture with a knife.
8. Cut thin slices and serve to the table.

boiled trout

Ingredients:

300 g of fish;
spices to taste.

Cooking:

1. Place a piece of fish in a saucepan.
2. Fill with cold water.
3. Put on fire.
4. After boiling, add salt and other spices.
5. Cook the product for another 15 minutes.
6. Serve fish with vegetables, rice or other side dish.

Fried fish

Ingredients:

3 pieces of small fish;
spices to taste;
vegetable oil for frying.

Cooking.

Pisces, She has a noble and refined taste. In addition, the nutritional value and extraordinary benefits of this product for humans are widely known. Thus, a trout fillet contains, for example, great amount fats. It is important to know how many calories are in trout and what nutrients it contains.

There are a large number of species of this noble fish, depending on its habitat: sea, river and its calorie content for this reason has a run-up from 90 to 208 Kcal per 100 g. In addition, this valuable product also affects the method of preparation. So, the calorie content of steamed trout has the lowest rate - about 90 Kcal, and slightly salted fillet of this beloved delicacy - up to 208 Kcal.

Although trout has a calorie content below the average, it is still considered a fairly fatty product. But to get fat, of course, from such fish dish will not work, because the trout that make up the MFS are almost completely absorbed human body. And trout cooked in a certain way is considered a dietary dish. The meat itself has a subtle flavor. Thanks to the fat layer, the dish from this wonderful product will never be dry.

In general, trout, its calorie content and benefits are affected by the amount of salt used during cooking. According to professional chefs, sometimes there is no need to salt trout when cooking. It is enough to sprinkle the fillet with freshly squeezed lemon juice before serving - and it turns out completely unusual and discriminating taste. The trout just melts in your mouth.

But if you fry trout in a pan, grill or barbecue, its calorie content increases significantly. The nutritional value of such a dish will already be about 150 Kcal. Many people like to cook from this extraordinary fish ear or various soups. Such a delicacy will, of course, have a fairly low calorie content. Often there are other ingredients that can raise the calorie level (for example, fruits or nuts).

In order to preserve the content as much as possible useful substances in trout, it is recommended to cook it as little as possible. This amazing fish has a wide range of vitamins groups A, B, E, D rich in phosphorus and minerals. Therefore, it is simply necessary to include it in the diet at least once a week.

In addition to the fact that trout has a calorie content of up to 208 Kcal and a unique nutritional value, according to doctors, the use of this extraordinary fish gives people good mood and relieves stress. According to medical indicators, trout normalizes blood circulation and prevents the development diabetes. Arrange a holiday for yourself - cook a new dish of trout.

Nevertheless, it is worth noting contraindications: the presence of gastrointestinal diseases, stomach and liver ulcers. A limit in the amount for pregnant women is recommended.

Trout - fish High Quality she lives only in clear waters Therefore, it is considered extremely pure and useful. During diets, it is recommended to use lean fish- High in protein and low in calories. And the trout - is it dietary fish? How many calories are in trout and is it possible to eat trout during a diet?

Trout, like all fish, does not contain carbohydrates. In its composition, 17.5% are proteins, while it contains only 2% fat. Water makes up 70% of the weight of a trout.

Due to the low fat content and calorie content of trout is quite low. The calorie content of trout is only 88 kcal per 100 gr. There are also fatty varieties of trout - due to high content fat (7 times more!) The calorie content of trout of such varieties can be about 230 kcal per 100 gr.

The calorie content of trout baked in foil with lemon is 182 kcal per 100 g - this high calorie content trout in ready-made due to the fact that during the baking process, the liquid in the fish meat comes out, so the dry mass becomes larger by the same volume. The calorie content of slightly salted trout is 186 kcal per 100 g and above (it all depends on the oil content in such trout, for example, the calorie content of lightly salted trout "Russian Sea" is 224 kcal per 100 g, because it is prepared with some vegetable oil. There are brands and more oily salted trout- information on the fat content and calorie content of trout can always be viewed on the packaging. Calorie boiled trout - 108 kcal per 100 gr. Calorie content of trout caviar - 246 kcal per 100 gr.

Such a low calorie content of trout allows you to cook healthy low-calorie dishes from it. diet meals, which can be a valuable source of protein during your diet.

Trout species

There are many types of trout. They differ both in size and approximate composition, and in habitats - trout can be both sea and river, stream or lake. The largest (up to 1 meter in length) is the Pacific trout. The calorie content of sea trout, like the calorie content of any marine fish, is higher than the calorie content of river trout due to its higher fat content. River trout is better absorbed by the human body than sea trout. But sea fish more contains useful fatty acids, as well as iodine, which is not found in river fish And there are more vitamins in it. Therefore, if you need more strength, high performance, if you have a job with high mental or nervous stress, it is better to use sea trout. If your goal is to lose weight, then river trout- just what you need. When preparing food from sea trout the head should be removed - everything accumulates in the head of marine fish harmful substances, which are contained in the water in those places where the fish live.

Why trout is useful, calorie content of trout

Not only the low calorie content of trout makes eating this fish desirable for everyone. Trout contains many useful and nutrients in its composition.

Vitamin PP contained in it regulates blood sugar levels, removes excess cholesterol, is excellent remedy prevention and treatment of diabetes, it improves heart health and circulation; This vitamin is involved in many chemical reactions in the body, as well as in the metabolism of amino acids and the breakdown of fats. Vitamin PP (niacin) reduces the risk of primary and recurrent myocardial infarctions.

Trout is rich in phosphorus, which improves mental activity; chlorine, necessary for the regulation of water metabolism and for the secretion of gastric juice; sulfur, which improves the condition of the skin, nails and hair; iron, which is part of hemoglobin; zinc, which strengthens the immune system and improves brain activity and human memory copper, which improves skin and hair health; selenium, which fights free radicals, slows down the aging of the body, prolongs youth and beauty, and prevents the formation of malignant tumors; manganese, which is necessary to maintain the tone of the cardiovascular system, strengthen the nervous system, synthesize many hormones and increase immunity; iodine needed for correct operation thyroid gland; chromium, which helps burn fat and increases the efficiency of the body's use of insulin; fluorine, which strengthens tooth enamel; molybdenum, which maintains normal blood sugar levels, breaks down and helps remove carcinogens from the body, improves iron absorption, and also participates in the synthesis of enzymes and helps metabolism; Nickel, which is part of cells and DNA molecules, and is also involved in energy metabolism.

Vitamins A and E carry out antioxidant protection of the body, B vitamins fight stress, depression, improve brain function, have a beneficial effect on metabolism, strengthen the immune system, improve the condition of the skin, nails and hair, and also help all body organs work like clockwork. Trout also contains vitamin D, which is important for skin, bones, cartilage and nerves. In addition, trout contains useful omega-3 acids that prevent aging, formation cancerous tumors strengthening cardiovascular system that have a beneficial effect on the reproductive function of the body.

Trout has a beneficial effect on the functioning of the brain, reduces fatigue, relieves fatigue, tones up, strengthens memory and improves attention. It is an effective prophylactic against atherosclerosis, reduces irritability, anxiety and stress, and prevents the appearance of cancer. The risk of stress and depression for those who regularly consume trout is significantly lower than for those who refuse it. useful fish. Trout removes slags and toxins from the body, having a healing effect on it in this way.

Trout has the ability to reduce arterial pressure. It is useful for diabetes, psoriasis, it does not cause allergies at all. low calorie trout makes her great product both for those who struggle with obesity and for those who just want to control their weight.

Harm to trout

The harm of trout is small, as it is a hypoallergenic fish, however, mercury may be present in some types of trout, so it is better for pregnant women and nursing mothers to limit the use of this fish. Also, the harm of this fish is associated with the low calorie content of trout - it is so satisfying and nutritious that its use can cause a severe calorie deficit (which is good for losing weight, but not at all good, for example, for those who actively play sports or work hard physical work ). Therefore, if you do not want to experience a lack of energy, combine trout with carbohydrate dishes - beans, pasta, potatoes, cereals (for example, buckwheat or rice porridge), as well as vegetables.

People with complex and chronic diseases of the gastrointestinal tract, liver and kidneys should consult a doctor about the use of trout. Especially it concerns fatty varieties this fish.

What is useful Trout

Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformations of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine in the blood. Insufficient intake vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
Vitamin B12 plays an important role in the metabolism and transformations of amino acids. Folate and vitamin B12 are interrelated vitamins involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal intestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, participates in the processes of carrying out nerve impulses, pressure regulation.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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Trout is one of the most delicious fish salmon family. Its habitat is very wide. It can be caught in the seas, and in the oceans, and even in rivers. Sea fish usually has red meat, and river - white. Trout lives in clean water bodies, but when water is polluted, all harmful substances are then found in its composition.

The nutritional value

calories raw trout is about 96-100 kcal per 100 grams of product. It contains 19 grams of protein and 2.2 grams of fat, and no carbohydrates at all. The chemical composition of trout is diverse. It contains the following elements:

fat-soluble vitamins (vitamin A, K);
B vitamins (B1, B6, B12);
minerals (Ca, Mg, Cu, Zn);
fatty acids (omega-3, omega-6);
unsaturated fats (linoleic, linolenic, palmitoleic, arachidonic).

All these substances are necessary for the correct and coordinated work of our body. Scientists have long proven that a modern person needs to eat fish at least 2 times a week. Representatives of the salmon family are one of the the best options to cover the needs for vitamins, minerals and essential fatty acids Oh.

Does the ratio of KBJU change after cooking?

During heat treatment, the composition of any product changes. Trout is no exception. It is worth considering in more detail how the ratio of KBJU changes in the finished product.

Benefit

Like any fish, trout is undoubtedly good for the body. It contains almost all the macro- and micronutrients necessary for our body. The vitamins contained in the composition provide antioxidant protection to the body, strengthen the vascular wall, promote the restoration of nerve fibers, and participate in hematopoiesis. Minerals that are present in fish help our body maintain healthy skin, strengthen hair and nails, and support immunity. Trout is an excellent source of essential fatty acids. Medicine has long proven that omega-3 and omega-6 fatty acids protect blood vessels from the formation of atherosclerotic plaques, nourish the heart and improve brain function. Unsaturated fats are part of cell membranes, so they are also necessary for tissue regeneration.

Trout is also indispensable for adherents proper nutrition. A large number of proteins and a low presence of fats make this fish attractive for those who are on a diet. It is important to remember that trout dishes are one of the most satisfying. If your job is intensive physical activity, this fish is for daily diet won't fit. On the contrary, for losing weight, this fish is the best choice, as trout has a unique BJU ratio (20:2:0).

Recipes

To extract maximum benefit trout, you need to know how to cook it properly. It is worth considering which side dish trout goes best with. Salmon family fish dishes are well suited with a side dish made from starchy vegetables, namely:

tomatoes;
cucumbers;
eggplant;
various varieties of cabbage.

Grains also have a place next to trout. It is best to choose unrefined grains such as Brown rice and bulgur.

For a couple

The calorie content of this dish is 125 kcal. 100 grams contains 17 grams of protein and 6 grams of fat. To steam trout, follow these steps:

clean the fish from scales and giblets, cut off the head, cut into portions;
pour 1 liter of water into a double boiler, wait until it boils;
rub at this time portioned pieces trout with a mixture of salt and pepper, although you can take various seasonings for fish; let marinate;
after locking the water, we shift the pieces into the bowl of the double boiler;
after 16–20 minutes, you need to turn the fish to the other side;
after about 13–17 minutes, when the fish is ready, remove portion plates; Serve with fresh vegetable salad.

Oven baked

KBJU of this dish per 100 grams is as follows:

170 kilocalories
22 grams of proteins;
9 grams of fat;
lack of carbohydrates.

Cooking trout baked in the oven includes the following steps:

prepare the fish, form steaks, about 2–2.5 cm thick;
sprinkle each piece with lemon juice, then grate with salt and spices; marinate for about 20-30 minutes;
take a baking dish, grease olive oil, put steaks in it; Optionally, you can add vegetables to the fish, for example, bell pepper or eggplant, on each piece of fish you can put onion, cut into rings;
put the baking dish in an oven preheated to + 190 ° C; Ready time - 40-45 minutes.

Important! Focus on your oven. Due to the peculiarities of ovens, the cooking time may increase or decrease.

If the trout is not very large, up to two kilograms, then you can bake the whole fish by following these steps:

clean the fish from scales and offal, while not cutting off the head;
rub the fish with salt and spices;
make cross cuts on the fish, put half a slice of lemon there;
grease a baking sheet with sunflower or olive oil;
preheat the oven to + 180– + 200 ° С and put a baking sheet with fish there; After about 45-50 minutes, the dish will be ready.

fried

When frying fish, its fat content will increase slightly. This is due to the fact that the trout will absorb some of the oil. Thus, the calorie content of fried trout will be 215 kcal, and the proteins and fats in it will be 19 and 14 grams. To prepare fried trout, you need to follow the following algorithm:

preparation of fish - clean the trout, rinse well; if you have a large representative of the species, then cut into portions, and a small-sized fish can be fried whole;
sprinkle the prepared trout with lemon juice and rub with salt and herbs; marinate for an hour;
then roll the fish in flour and put in a hot pan;
fry up golden brown first on one side, then on the other;
serve the fish, slightly cooled, with your favorite side dish.

boiled

If you want to cook trout, then you can cook it right away. set lunch. The first will be an ear, the second - boiled fish with fresh vegetables. The calorie content of boiled trout is low and amounts to 107 kcal per 100 grams of fish, while it contains 19.5 grams of protein and 2.1 grams of fat. The nutritional value of trout fish soup is only 28 kcal per 100 g, 4 g of protein, 2.5 g of fat and 2 g of carbohydrates.

To prepare delicious fish soup, you need to do things like:

take a pound of fish, small onions and carrots, 3-4 pcs. potatoes;
wash the trout well, cut into in small pieces, pour water, salt to taste and put on fire;
cook for 15–20 minutes; at this time, clean and chop the vegetables;
when the fish is ready, remove it from the broth and put all the vegetables into it;
when the potatoes are ready, reduce the fire to a minimum and add peppercorns to the ear and Bay leaf; if desired, you can add 50 grams of cognac;
boil for 5 minutes and let it brew;
Serve portioned pieces of trout separately along with a salad of fresh vegetables.

Grilled

In such a dish, per 100 grams of product - 213 kcal, 21 grams of protein, 6 grams of fat. It goes well with baked vegetables: peppers, mushrooms, eggplant, zucchini. To cook trout on the grill, you should follow these recommendations, such as:

marinate cleaned and well-washed fish in lemon-salt solution for about one hour;
Put the trout steaks on the grill grate, fry until cooked through, turning the fish alternately about every 5 minutes.

Important! The most useful are steamed trout dishes. With this method heat treatment all useful properties are preserved in fish. It does not accumulate excess fat in itself, as a result of which the calorie content of the finished dish does not increase.

Trout is one of the most valuable representatives of the salmon family. It contains a wide variety of nutrients, vitamins and minerals. The raw calorie content is about 100 kcal per 100 grams of product, which makes it attractive to adherents of proper nutrition and losing weight, for whom the number of calories is important. By eating trout dishes, you help your body fight stress and “bad” cholesterol, replenish essential fatty acids and vitamins.

How to cook baked trout, see the following video.

Calorie content of trout baked in the oven without oil. Trout - calories, composition, useful properties

Chemical composition and calorie content