Hazelnut-Crusted Trout

Gluten Free
Very Healthy
Low Fod Map
Health score
66%
Hazelnut-Crusted Trout
25 min.
2
815kcal

Suggestions


Indulge your taste buds with our exquisite Hazelnut-Crusted Trout, a dish that perfectly balances gourmet flavor with wholesome nutrition. This incredibly easy-to-make meal not only shines at the dinner table but is also a splendid choice for lunch, making it ideal for any occasion. With a prep time of just 25 minutes, you can whip up this delightful dish with minimal fuss, allowing you to focus on savoring every bite.

Imagine the tender, flaky brook trout, encrusted with a delectable layer of finely ground hazelnuts, delivering a nutty crunch that harmonizes beautifully with the succulent fish. The vibrant notes of fresh lemon juice and chopped parsley elevate the dish, adding brightness and color that entices the palate. Plus, this recipe is not only gluten-free but also low FODMAP and packed with health benefits, making it suitable for a variety of dietary preferences.

Each serving contains an impressive 815 calories, primarily derived from healthy fats and protein, ensuring you'll feel satisfied without any guilt. Cooking enthusiasts and health-conscious diners alike will appreciate how easy it is to prepare this impressive entrée while enjoying the delicious flavors that come with it. Elevate your culinary repertoire by trying this Hazelnut-Crusted Trout—your taste buds will thank you!

Ingredients

  • large eggs 
  • tablespoon parsley fresh chopped
  • 0.5 cup hazelnuts 
  • teaspoon juice of lemon fresh
  • 20 oz trout cleaned
  • tablespoon butter unsalted
  • tablespoons vegetable oil 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • spatula

Directions

  1. Pulse nuts in a food processor until finely ground. Rinse trout and pat dry. Season with salt inside and out.
  2. Beat egg in a pie plate.
  3. Spread ground nuts on a dinner plate. Dip both sides of trout first in 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

Calories815kcal
Protein32.66%
Fat64.65%
Carbs2.69%

Properties

Glycemic Index
23.5
Glycemic Load
0.33
Inflammation Score
-7
Nutrition Score
47.190434663192%

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:815.41kcal
40.77%
Fat:58.66g
90.24%
Saturated Fat:11.05g
69.07%
Carbohydrates:5.49g
1.83%
Net Carbohydrates:2.51g
0.91%
Sugar:1.48g
1.64%
Cholesterol:272.48mg
90.83%
Sodium:184.83mg
8.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:66.66g
133.32%
Vitamin B12:22.32µg
371.98%
Manganese:4.28mg
213.79%
Phosphorus:834.1mg
83.41%
Vitamin B1:1.2mg
79.85%
Vitamin D:11.66µg
77.74%
Vitamin B3:13.35mg
66.74%
Vitamin B2:1.09mg
64.02%
Selenium:44.19µg
63.13%
Vitamin B5:6.18mg
61.77%
Vitamin K:62.92µg
59.92%
Copper:1.07mg
53.57%
Vitamin E:6.62mg
44.15%
Vitamin B6:0.78mg
39.08%
Potassium:1277.25mg
36.49%
Iron:6.23mg
34.61%
Magnesium:115.56mg
28.89%
Folate:86.25µg
21.56%
Zinc:2.96mg
19.72%
Calcium:174.69mg
17.47%
Vitamin A:646.15IU
12.92%
Fiber:2.98g
11.93%
Vitamin C:6.93mg
8.41%
Source:Epicurious