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Louisiana Style Rainbow Trout

Louisiana Style Rainbow Trout
HelloFreshSeafood
✓ Brand listing checked 2026-09-14
☆☆☆☆☆ Be the first to review →
⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9-$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories1030
Total Fat53g
Total Carbohydrate69g
Dietary Fiber9g
Protein69g
Sodium1250mg
Per serving, as packaged by HelloFresh. Saturated fat: 14g · Sugars: 16g · Cholesterol: 220mg. Brand source checked 2026-09-14.
See it at HelloFresh →★ Tried it? Rate this meal or add a photo
7.5/ 10
MealFan's take
Solid choice
A mid priced seafood that 35% heavier than the average seafood meal and ranks in the 97th percentile for protein.
Value4/5
Protein5/5
Lightness1/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
✋ Skip if
✕ You are doing keto or low carb✕ You are cutting calories✕ You are watching sodium
See it at HelloFresh →
This take is generated from the meal's nutrition, price and how it ranks against 10,423 meals we track. A starting point, not a substitute for tasting it yourself. Tried it? Add your rating →

Source and verification

Provider source for this record.

Nutrition was checked against the recorded provider source. This is not an independent laboratory test.

Source check recorded: 2026-09-14.

Catalog records can describe historical dishes. Current availability varies by menu, location and delivery date. Cite this page for the catalog record and retain its verification limits.

📅 Reviewing meal kits since 2019📊 10,423 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
97th pctl
More total protein than 97% of 7,411 meals
Protein density
6.7g /100cal
More protein per calorie than 75% of meals
Protein value
$0.13 /g protein
At $9.00 a serving. Services we track run $0.16 to $1.19 per gram of protein
vs Seafood average
35% heavier
This1030
Avg763
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein ›✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
Allergens & dietary
Contains ⚠ Fish⚠ Milk⚠ Wheat⚠ Eggs
Dietary ✓ High Protein✓ Pork-free
Details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen free and trace cross contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Carrot
Rainbow Trout
Sour Cream
Cornstarch
Panko Breadcrumbs
Potatoes
White Wine Vinegar
Old Bay Seasoning
Mayonnaise
Shredded Red Cabbage
Scallions
Dijon Mustard
Chili Pepper
Cooking Oil
Sugar
Cooking Oil
Black Pepper
Salt
How to make it
1
Step 1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Cut potatoes into ½-inch-thick wedges. Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Finely chop chili. Trim, peel, and grate carrot on the largest holes of a box grater; place in a medium bowl.
2
Step 2
Toss potatoes on a baking sheet with a drizzle of oil, salt, and pepper.Roast on top rack until golden brown and crispy, 20-25 minutes.Meanwhile, in a small bowl, combine mayonnaise, mustard, chopped scallion whites, one packet sour cream (two packets for 4 servings), 1 tsp vinegar (2 tsp for 4), and a pinch of chili to taste. (You’ll use the rest of the sour cream and vinegar later.) Season with salt and pepper. Set aside.
3
Step 3
To bowl with carrot, add cabbage, two packets sour cream (four packets for 4 servings), remaining vinegar, 2 TBSP scallion greens (4 TBSP for 4), and 1½ tsp sugar (3 tsp for 4). (You’ll use the rest of the sour cream in the next step.)Season with a big pinch of salt and pepper; toss to combine.
4
Step 4
Halve tilapia fillets* lengthwise. (You’ll have a larger piece and a smaller piece.) Pat dry with paper towels.In a shallow dish, combine Old Bay Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).On a plate, combine panko and cornstarch.Dip each fillet into sour cream mixture, then press into panko mixture, coating all over.
5
Step 5
Heat a ⅓-inch layer of oil in a large, preferably nonstick, pan over medium-high heat. Once oil is hot enough that a pinch of panko mixture sizzles when added to pan, add tilapia and cook until crust is golden and fish is cooked through, 2-3 minutes per side (the smaller pieces will cook faster). (For 4 servings, fry fish in batches.)Transfer to a paper-towel-lined plate.
6
Step 6
Divide potatoes, slaw, and tilapia between plates. Serve with spicy remoulade. Garnish with any remaining scallion greens.
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Louisiana Style Rainbow Trout
★★★★★ 51 services reviewed · Scores never for sale

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Not on the current menu
Last seen on the menu on May 31, 2026. Meal services rotate recipes, so this may be offered again.
HFUSRC_R35186I_Hero_LouisianaStyleTilapia_W09_59_2026_Web-2ef61ce7
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Brand
HelloFresh
Category
Seafood
Difficulty
Medium
Price / serving
$9-$12/serving

Nutrition Per Serving

830
kcal
Calories
39
grams
Protein
68
grams
Carbs
46
grams
Fat
7
grams
Fiber
1180
mg
Sodium

Dietary Info

High ProteinPork-free

→ View this meal on HelloFresh

Ingredients

64b67451a7c1f8a1e13bae05-d38c643b

Carrot
68d57cd79ed4d6794189bc41-71606b85

Sour Cream
64b67453d4684302b8753fe3-f3756238

Cornstarch
68d57c88681e58ed6e5afc1f-b70d2ab7

Panko Breadcrumbs
674894a1989edba91be33e2b-941572a0

Potatoes
64b6744aa7c1f8a1e13bab33-a7fb2d92

White Wine Vinegar
554a38edfd2cb9cf488b456a-c4b7bdf9

Old Bay Seasoning
5658d47379a23c39778b4567-29a522cc

Rainbow Trout
64b67450d4684302b8753ed4-c4904ce9

12,onnaise
64b6744da1aa6db20ea0d457-f49fadab

Shredded Red Cabbage
64b6744ed4684302b8753dbe-d984ead4

Scallions
64b67450d4684302b8753e89-ac469526

Dijon Mustard
64b6744bd4684302b8753cb0-1c7e33d3

Chili Pepper
🥘
Black Pepper
🥘
Sugar
🥘
Cooking Oil
🥘
Cooking Oil
🥘
Salt

How to Make It

1

Step 1

step-7d4c7500

Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Cut potatoes into ½-inch-thick wedges. Trim and thinly slice scallions, separating whites from greens; finely chop whites until you have 1 TBSP (2 TBSP for 4 servings). Finely chop chili. Trim, peel, and grate carrot on the largest holes of a box grater; place in a medium bowl.

2

Step 2

step-7e9e1410

Toss potatoes on a baking sheet with a drizzle of oil, salt, and pepper.Roast on top rack until golden brown and crispy, 20-25 minutes.Meanwhile, in a small bowl, combine mayonnaise, mustard, chopped scallion whites, one packet sour cream (two packets for 4 servings), 1 tsp vinegar (2 tsp for 4), and a pinch of chili to taste. (You’ll use the rest of the sour cream and vinegar later.) Season with salt and pepper. Set aside.

3

Step 3

step-a5b33b20

To bowl with carrot, add cabbage, two packets sour cream (four packets for 4 servings), remaining vinegar, 2 TBSP scallion greens (4 TBSP for 4), and 1½ tsp sugar (3 tsp for 4). (You’ll use the rest of the sour cream in the next step.)Season with a big pinch of salt and pepper; toss to combine.

4

Step 4

step-35860430

Halve tilapia fillets* lengthwise. (You’ll have a larger piece and a smaller piece.) Pat dry with paper towels.In a shallow dish, combine Old Bay Seasoning, remaining sour cream, and 1 TBSP water (2 TBSP for 4 servings).On a plate, combine panko and cornstarch.Dip each fillet into sour cream mixture, then press into panko mixture, coating all over.

5

Step 5

step-7a094240

Heat a ⅓-inch layer of oil in a large, preferably nonstick, pan over medium-high heat. Once oil is hot enough that a pinch of panko mixture sizzles when added to pan, add tilapia and cook until crust is golden and fish is cooked through, 2-3 minutes per side (the smaller pieces will cook faster). (For 4 servings, fry fish in batches.)Transfer to a paper-towel-lined plate.

6

Step 6

step-4945ac50

Divide potatoes, slaw, and tilapia between plates. Serve with spicy remoulade. Garnish with any remaining scallion greens.

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About HelloFresh

Louisiana-Style Rainbow Trout, HelloFresh Meal Review & Calories is part of HelloFresh's seafood rotation, pre-portioned seafood with recipe card included, Medium difficulty, 830 cal per serving. One of 90+ kits shipped fresh each week.

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Louisiana-Style Rainbow Trout, served HelloFresh's Louisiana Style Rainbow Trout: 830 calories, 39g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan., is a prepared dish from . Each portion contains 830 calories and 39 grams of protein, covering roughly 42 percent of a standard 2,000 calorie daily target.

Trout is a generic common name for numerous species of carnivorous freshwater fishes belonging to the genera Oncorhynchus, Salmo, and Salvelinus, all of which are members of the subfamily Salmoninae in the family Salmonidae. The word trout is also used for some similar-shaped but non-salmonid fish, such as the spotted seatrout/speckled trout. [1]

HelloFresh delivers weekly meals across the US. For testing notes, delivery details, and how HelloFresh compares to alternatives, read the HelloFresh review on MealFan.

Daily calorie contribution42% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
✓ Perfect for
High-protein goals
⚠ Not ideal for
Strict calorie restriction
Vegans
Strict keto

Frequently asked questions

How many calories are in Louisiana-Style Rainbow Trout?

Louisiana-Style Rainbow Trout contains 830 calories and 39 g of protein per serving, portioned as HelloFresh's Louisiana Style Rainbow Trout: 830 calories, 39g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..

Which meal service offers Louisiana-Style Rainbow Trout?

Louisiana-Style Rainbow Trout is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.

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⚖ Compare it with similar meals
The closest meals by protein from the services we track. Tap a column heading to rank the table. A green check marks the best number in each column. Tap a row to open that meal.
MealCalories ↕Protein ↕Carbs ↕Price ↕$ per g protein ↕
HelloFreshLouisiana Style Rainbow TroutThis meal1030✓ 69g✓ 69g$9.00$0.13
HelloFreshTurmeric Salmon & Miso Butter Noodles ›1210✓ 69g77g$9.00$0.13
Green ChefHerbed Tilapia & Shrimp with Creamy Pasta ›103068g79gno datano data
Green ChefBlackened Tilapia & Shrimp Bowls ›✓ 102068g93gno datano data
⭐ Louisiana Style Rainbow Trout has the most protein and the fewest carbs of the 3 similar meals compared here.

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MealFan database

Protein ranking

69 grams of protein per serving, compared with 9,379 meals across 28 brands.

Across all brands

#562 of 9,379

More protein than 94% of meals

94%

Within HelloFresh

#483 of 3,050

More protein than 84% of HelloFresh meals

84%

Updated as the catalog grows. Meals without reported protein are excluded.

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★★★★★ 51 services reviewed  ·  Independent scores, never for sale
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