Almond Herb-Crusted Trout for Two

Very Healthy
Health score
69%
Almond Herb-Crusted Trout for Two
20 min.
2
258kcal

Suggestions


If you're searching for a quick, healthy, and delicious meal, look no further than this Almond Herb-Crusted Trout recipe. With just 20 minutes of cooking time, this dish is perfect for lunch, dinner, or any time in between. The combination of crunchy almonds and fresh thyme creates a delightful herbaceous crust that elevates the tender trout, making each bite a burst of flavor. At only 258 calories per serving, it's easy to see why this dish has a health score of 69, making it a guilt-free option packed with nutrition.

This recipe is incredibly simple, requiring minimal ingredients and equipment. Just fire up your grill, and in no time, you’ll have perfectly cooked trout that flakes beautifully with a fork. The addition of skim milk for the dredging process keeps the fish moist while allowing the nutty crust to adhere perfectly. Serve it with a garnish of fresh thyme sprigs, and you have a stunning plate that’s sure to impress.

Not only is this dish nutritious, but it also showcases the versatility of trout, a fish that's often underappreciated in home cooking. By opting for this herb-crusted preparation, you'll be able to enjoy a meal that's not just healthy but also packed with flavors that celebrate fresh ingredients. Get ready to indulge in a delightful culinary experience, perfect for two!

Ingredients

  • teaspoons almonds chopped
  • teaspoons bread crumbs plain
  • 2.3 teaspoons thyme leaves fresh chopped
  • 0.1 teaspoon ground pepper black
  • tablespoons milk 
  •  thyme sprigs for garnish
  • 0.5 pound trout 

Equipment

  • grill

Directions

  1. Preheat an outdoor grill for high heat, and coat a grill basket with cooking spray.
  2. Mix bread crumbs, almonds, chopped thyme, and black pepper together in a shallow dish.
  3. Dip each trout fillet in milk, then dredge each in the bread crumb mixture. Coat each fillet with cooking spray.
  4. Place dredged fillets in prepared grill basket and cook until golden and fish flakes easily with a fork, about 5 minutes on each side.
  5. Garnish with thyme sprigs.

Nutrition Facts

Calories258kcal
Protein42.14%
Fat43.72%
Carbs14.14%

Properties

Glycemic Index
85
Glycemic Load
0.51
Inflammation Score
-10
Nutrition Score
22.219565479652%

Flavonoids

Cyanidin
0.2mg
Catechin
0.1mg
Epigallocatechin
0.21mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
0.08mg
Luteolin
1.47mg
Isorhamnetin
0.21mg
Kaempferol
0.03mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:258.35kcal
12.92%
Fat:12.45g
19.15%
Saturated Fat:2g
12.49%
Carbohydrates:9.06g
3.02%
Net Carbohydrates:7.21g
2.62%
Sugar:1.57g
1.74%
Cholesterol:67.57mg
22.52%
Sodium:123.62mg
5.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27g
54%
Vitamin B12:8.94µg
149.05%
Manganese:1.29mg
64.69%
Phosphorus:348.3mg
34.83%
Vitamin B1:0.5mg
33.38%
Vitamin B2:0.53mg
31.41%
Vitamin D:4.59µg
30.58%
Vitamin B3:6mg
30%
Selenium:16.92µg
24.18%
Vitamin B5:2.35mg
23.53%
Copper:0.34mg
16.79%
Iron:2.96mg
16.46%
Vitamin E:2.29mg
15.27%
Potassium:527.64mg
15.08%
Magnesium:57.2mg
14.3%
Vitamin B6:0.27mg
13.41%
Calcium:117.09mg
11.71%
Zinc:1.24mg
8.24%
Fiber:1.85g
7.39%
Folate:28.31µg
7.08%
Vitamin C:5.77mg
6.99%
Vitamin A:244.11IU
4.88%
Source:Allrecipes