Hazelnut-Crusted Trout

Very Healthy
Health score
68%
Hazelnut-Crusted Trout
40 min.
4
844kcal

Suggestions

Ingredients

  • large eggs 
  • 0.3 cup flour 
  • tablespoons flat-leaf parsley fresh chopped
  • cup hazelnuts 
  • teaspoons juice of lemon fresh
  • servings salt and pepper black freshly ground
  • 40 ounce brook trout cleaned
  • tablespoons butter unsalted
  • tablespoons vegetable oil 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • spatula

Directions

  1. Pulse nuts in a food processor with 1/4 cup of flour until finely ground. Rinse trout and pat dry. Season with salt inside and out.
  2. Put the remaining 2 cups flour in a pie plate. Beat the egg in a pie plate.
  3. Spread ground nuts on a dinner plate. Dip both sides of trout first in flour (pat off the excess), then egg, and then nuts.
  4. Heat oil in a 12-inch heavy skillet over moderate heat until hot but not smoking and cook trout, shaking skillet to prevent sticking and turning once with a metal spatula, until browned on both sides and just cooked through, about 12 minutes total.
  5. While trout is cooking, melt butter in a small saucepan and stir in lemon juice. Season with salt and pepper and keep warm.
  6. Pour over trout and sprinkle fish with parsley.

Nutrition Facts

Calories844kcal
Protein31.96%
Fat62.59%
Carbs5.45%

Properties

Glycemic Index
38.5
Glycemic Load
4.66
Inflammation Score
-7
Nutrition Score
48.17391275323%

Flavonoids

Cyanidin
2.01mg
Catechin
0.36mg
Epigallocatechin
0.83mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.32mg
Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:844.1kcal
42.2%
Fat:58.74g
90.36%
Saturated Fat:11.06g
69.16%
Carbohydrates:11.52g
3.84%
Net Carbohydrates:8.3g
3.02%
Sugar:1.5g
1.67%
Cholesterol:272.48mg
90.83%
Sodium:185.01mg
8.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:67.48g
134.95%
Vitamin B12:22.32µg
371.98%
Manganese:4.34mg
217.09%
Phosphorus:842.7mg
84.27%
Vitamin B1:1.26mg
83.95%
Vitamin D:11.66µg
77.74%
Vitamin B3:13.81mg
69.05%
Selenium:46.84µg
66.92%
Vitamin B2:1.13mg
66.3%
Vitamin B5:6.21mg
62.13%
Vitamin K:63.11µg
60.1%
Copper:1.08mg
54.2%
Vitamin E:6.63mg
44.19%
Vitamin B6:0.79mg
39.26%
Potassium:1286.94mg
36.77%
Iron:6.6mg
36.68%
Magnesium:117.45mg
29.36%
Folate:100.57µg
25.14%
Zinc:3.01mg
20.09%
Calcium:176.31mg
17.63%
Vitamin A:646.7IU
12.93%
Fiber:3.22g
12.88%
Vitamin C:6.93mg
8.41%