Lemon Dill Trout with Asparagus

PregnancyAmericanEasyServes 225 min

Baked low-mercury trout seasoned with lemon and dill, served alongside roasted asparagus.

Folate from the asparagus and omega-3s (specifically DHA) from the trout provide a powerful combination for the baby's neurological growth. The high-quality protein in the trout supports rapid fetal tissue development, while the vitamin C from the fresh lemon helps the mother's body absorb the trace iron present in the asparagus, supporting climbing blood volume needs.

View Nutrition Facts

One serving≈430 kcal · 41 g protein

Calories430 kcal

Protein41 g

Carbs12 g · 3.2g sugar

Fat25 g · 4.4g sat

Fiber5.8 g

Sodium676 mg

Folate144 mcg DFE

Iron7.6 mg

Calcium138 mg

Choline148 mg

Iodine71 mcg

Vitamin D264 IU

Vitamin B127.2 mcg

DHA + EPA1,500 mg

Zinc2.5 mg

from its ingredients

Ingredients

12 oz rainbow trout, patted dry
1 lb asparagus, tough ends trimmed
1 lemon, halved, half sliced and half juiced
2 tbsp fresh dill, chopped
2 tbsp olive oil
½ tsp garlic powder
½ tsp salt
¼ tsp black pepper

Cookware

Chef's knife
Cutting board
Measuring spoons
Sheet pan — large
Parchment paper
Small bowl
Whisk — or fork
Fish spatula

Method

1Preheat your oven to 400°F (200°C). While it heats, line a large sheet pan with parchment paper for easy cleanup and trim the tough woody ends off the 16 oz of asparagus.
2In a small bowl, whisk together 2 tbsp olive oil, the juice from half the lemon (about 1 tbsp), 0.5 tsp garlic powder, 0.5 tsp salt, and 0.25 tsp black pepper until emulsified.
3Place the 16 oz of trimmed asparagus on one side of the prepared sheet pan. Drizzle with half of the lemon-oil mixture and toss gently to coat, spreading them out into an even layer.
4Place the 12 oz of patted-dry rainbow trout on the other side of the pan, skin-side down. Drizzle the remaining lemon-oil mixture evenly over the fish.
5Arrange the slices from the remaining half lemon over the trout and asparagus. Bake for 10-12 minutes, or until the fish flakes easily with a fork and the asparagus is tender-crisp.
6Remove the pan from the oven and immediately sprinkle the 2 tbsp of chopped fresh dill over the hot trout. Let rest for 2 minutes before serving.

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