French · Dinner
Trout Steak with Almonds (Low-Calorie)
Pan-seared trout fillet topped with toasted almonds, brown butter and lemon, served with steamed green beans. This French classic is kept lower in calories by using minimal butter and oil rather than a heavy sauce, preserving rich flavour with restraint.
$6
8 minsPrep
10 minsCook
18 minsTotal
EasyLevel
Nutrition per serving
364Calories
36.8gProtein
21.1gFat
8.4gCarbs
2.3gSugar
3.6gFiber
420mgSodium
118mgChol
5.4gSat Fat
790mgPotassium
90mgCalcium
2.4mgIron
6.8mcgVitamin B12
14mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Pat the trout fillet dry with paper towel and season both sides with salt and black pepper.
2
Steam the green beans in a small steamer basket over simmering water on medium heat for 5 minutes until bright green and just tender.
3
Toast the almonds in a dry small skillet over medium-low heat for 2 to 3 minutes, shaking often, until golden brown and fragrant.
4
Heat the olive oil in a nonstick skillet over medium-high heat, lay the trout skin-side down, and sear for 3 to 4 minutes until the skin is crisp and golden.
5
Flip the fillet carefully and sear the second side for 2 to 3 minutes until the flesh turns opaque and flakes easily with a fork.
6
Add the butter to the pan, let it melt over medium-low heat for 30 seconds until it turns light amber and smells nutty, then stir in the lemon juice and toasted almonds.
7
Plate
Transfer the trout to a plate, spoon the almond brown butter over the top, scatter the parsley over it, and arrange the steamed green beans alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g trout fillet
- 1 oz28g almonds
- 2 tsp10g butter
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp lemon juice
- 2 tsp2 tsp fresh parsley
- 1/4 tsp1/4 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 5.2 oz150g green beans
