Dinner

Trout with Lemon-Dill Yogurt Sauce

The Wild Side

Crisp-skinned pan-seared trout with a cool lemon-dill yogurt sauce and cucumbers.

Wild-Caught Fish Note

Fish from local waters can have different consumption advisories depending on the species and where it was caught. If this fish was personally caught, check current state or local fish-consumption guidance for the water where it was harvested.

Substitute Your Catch

This recipe may also work with Walleye, Perch, Sea Trout — similar texture and cooking time. Not every fish is interchangeable; thicker fillets may need a few more minutes. Nutrition shown is for Trout.

Ingredients

Prepare 2

Preparing: 2 servings

Tick anything you already have.

Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

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.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 4 equal portions of the full recipe

Calories	240
Total fat	10 g
Saturated fat	2 gKeep low
Sodium	90 mgLow
Total carbohydrate	6 g
Fiber	1 g
Total sugars	4 g
Added sugars	Not available
Protein	35 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
Set your carbohydrate targets to check meal-plan fit

This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

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

Cook fish to 145°F / 63°C, until opaque and it flakes easily (FDA).
Greek yogurt replaces a butter or cream sauce.

Storage & Meal Prep Tips

Applies to: Cooked delicate 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 within 2 hours and eat within 3–4 days.

Freezer: Does not freeze well. Best Fresh — delicate cooked fish turns dry and crumbly after freezing. Freeze raw, well-wrapped fillets instead and thaw overnight in the refrigerator.

To reheat or serve: Reheat gently, covered, at 275°F until hot to 165°F, or enjoy leftovers cold over greens.

Meal prep tip: Prep sauces, salsas and vegetables up to 2 days ahead; cook the fish just before serving.

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.

Pomegranate seed cup

Fruit side

Lentil side salad

Grain & bean side

Baked zucchini crisps

Crunchy side