French · Dinner
Trout Steak with Almonds (High-Protein)
Pan-seared trout fillet finished with brown butter and toasted almonds, plated over white beans folded with lemon and parsley. A soft-boiled egg adds richness. This French almondine-style dish delivers substantial protein and fibre in a modernised, elegant single-plate presentation.
$8
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
688Calories
56.3gProtein
42.9gFat
19.8gCarbs
1.3gSugar
6.2gFiber
702mgSodium
505mgChol
14.1gSat Fat
1180mgPotassium
180mgCalcium
5.4mgIron
6.8mcgVitamin B12
9.5mgVitamin C
gluten-free
protein-rich
low-carb
high-fiber
high-protein
Instructions
1
Prep
Pat trout fillet dry with paper towels, season both sides with salt and black pepper, and set aside.
2
Poach egg in simmering water over medium heat for 6 minutes until soft-boiled with jammy yolk, then transfer to ice bath and peel.
3
Sear
Heat olive oil in a skillet over medium-high until shimmering, lay trout skin-side down, cook 3 minutes until skin crisps, flip and cook 2 minutes until flesh flakes.
4
Finish
Warm butter and sliced almonds over medium heat for 2 minutes, swirling constantly until butter turns nutty brown, stir in remaining lemon juice and parsley, spoon over fish alongside beans and egg halves.
5
Plate
Arrange lemony beans on plate, top with trout fillet, nestle soft-boiled egg halves alongside, and spoon brown butter almonds over.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g trout fillet
- 22 eggs
- 7 oz100g, about 2/3 cup cannellini beans, cooked
- 4 tbsp4 tbsp almond, sliced
- 3 tbsp42g butter
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
- 1 clove1 clove garlic
- 2 tsp2 tsp olive oil
- salt and black pepper to taste
