Dinner

Lemon trout with fennel & broccoli

Delicate trout pieces gently finished in a wok with shaved fennel, broccoli and lemon, served with brown rice.

25 min Serves 2 Offers unsaturated fats

wokstir-fryLower sodium Freezer-Friendly

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

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Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

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Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	390
Total fat	15 g
Saturated fat	2.5 gKeep low
Sodium	140 mgLow
Total carbohydrate	36 g
Fiber	7 g
Total sugars	5 g
Added sugars	Not available
Protein	32 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

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Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

Heart-healthy tips

Trout offers omega-3 fats with no salty sauce required.
Steam-frying vegetables reduces the amount of oil needed.
The listed cooked grain is included in the per-serving nutrition estimate. Cook it ahead without salt; allow extra time if starting with dry grain.

Storage & Meal Prep Tips

Applies to: Cooked fish dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Freezer-Friendly. Best quality within 2–3 months.

To thaw: Thaw in the refrigerator — never on the counter.

To reheat or serve: Reheat to 165°F / 74°C, checked with a food thermometer. Cover, stir or rotate partway, and let stand before checking.

After thawing: After thawing in the refrigerator: use within 3–4 days.

Meal prep tip: Freeze one measured meal portion per container. Label packages with the recipe name, portion, and date frozen.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Fresh mozzarella pearls

Cheese side

Baked zucchini crisps

Crunchy side

Mango with lime

Fruit side