Global · dinner, lunch
Almond-Crusted Trout with Garlic Lemon Butter
Video by Helen Rennie on YouTube · Open on YouTube
- Keto (3.7 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
Contains: Fish, Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Trout in a crunchy almond crust with a little garlic butter: about 32 g protein and under 4 g net carbs a serve, and rich in omega-3, vitamin B12, vitamin D and vitamin E.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Put the almonds in a zip-lock bag and crush them with a rolling pin to the size of rolled oats, then tip into a shallow dish. 0:21
- Season the trout on both sides with salt and pepper. Dip each fillet in the beaten egg, then press it into the almonds on both sides. 0:45
- Heat the oil in a skillet over medium-high heat. Lay in the fish skin side down and cook about 2 minutes until the almonds are golden, then flip and cook about 2 minutes more. 1:26
- Stir the garlic and lemon juice into the melted butter with a pinch of salt. 2:56
- Plate the trout, drizzle with the garlic lemon butter, scatter with herbs and serve straight away. 3:23
Tip. She serves it with mashed potatoes; for keto, use cauliflower mash or greens. Thin fillets work best; skin-on Arctic char is a good swap. If the fish is over 1/2 inch (1 cm) thick, finish on low heat until it flakes.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 3%
- Protein 27%
- Fat 70%
Fits keto: 3.7 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High175%
4.2 µg a serve, mostly from trout fillets (97%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High102%
1.6 g a serve, mostly from trout fillets (61%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High78%
12 mg a serve, mostly from almonds (66%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D High74%
15 µg a serve, mostly from trout fillets (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Selenium High30%
17 µg a serve, mostly from trout fillets (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High27%
113 mg a serve, mostly from almonds (72%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High26%
0.4 mg a serve, mostly from trout fillets (82%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source14%
660 mg a serve, mostly from trout fillets (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source14%
1.5 mg a serve, mostly from almonds (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source13%
171 mg a serve, mostly from almonds (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 5
Iron9%
1.7 mg a serve, mostly from almonds (67%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A9%
81 µg a serve, mostly from butter (59%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate8%
32 µg a serve, mostly from almonds (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C7%
6.3 mg a serve, mostly from trout fillets (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K7%
8.9 µg a serve, mostly from oil (54%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Helen Rennie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.