Hazelnut-Crusted Trout

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

Suggestions


Indulge in the exquisite flavors of our Hazelnut-Crusted Trout, a delightful dish that combines nutritional benefits with culinary finesse. Perfect for the health-conscious foodie, this recipe boasts a remarkable health score of 66, making it a guilt-free option for lunch or dinner. With the added benefits of being gluten-free and low FODMAP, it's an ideal choice for those with specific dietary needs.

Imagine sinking your fork into a perfectly cooked brook trout, its delicate flesh wrapped in a crunchy layer of finely ground hazelnuts. The contrasting textures of the rich crust and tender fish elevate this meal to something truly special. Complemented by a drizzle of warm butter and a hint of lemon juice, each bite bursts with freshness and flavor, enhanced by the aromatic touch of parsley.

Ready in just 25 minutes, this dish is not only straightforward to prepare but also boasts a satisfying balance of protein and healthy fats, making it an excellent option for busy weeknights or leisurely weekend dinners. Gather your ingredients, unleash your inner chef, and bring the taste of healthy gourmet dining into your home with this Hazelnut-Crusted Trout!

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