French · Lunch · Dinner
Trout Amandine
Truite aux amandes
Delicate trout fillets lightly dusted in whole wheat flour and pan-seared until golden, then topped with toasted almonds in a nutty brown butter brightened with lemon and parsley. Served with tender steamed green beans for a light, classic French bistro plate.
- Prep
- 15 min
- Cook
- 20 min
- Total
- 35 min
- Serves
- 4
Calories come from: Carbs 15% · Fat 51% · Protein 34%
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Ingredients
For 4 servings- 4 fillets (about 150 g each)Trout fillets, skin on
- 1/4 cup30 gWhole wheat flour
- 3/4 tspSalt
- 1/2 tspBlack pepper, ground
- 1 tbsp14 gOlive oil
- 2 tbsp28 gUnsalted butter
- 1/2 cup45 gSliced almonds
- 2 tbsp30 gLemon juice, fresh
- 3 tbsp10 gFresh parsley, chopped
- 1 lb450 gGreen beans, trimmed
- 1 cup240 gWater
- 1 medium60 gLemon, cut into wedges (optional)
Steps
- 1
Trim the green beans and chop the parsley.
- 2
Bring the water to a boil in a saucepan fitted with a steamer basket.
- 3
Steam the green beans, covered, for 5-6 minutes until tender-crisp, then keep warm.
- 4
Pat the trout fillets dry with paper towels.
- 5
Season both sides of the fillets with the salt and pepper.
- 6
Spread the flour on a plate and lightly dredge each fillet, shaking off the excess.
- 7
Heat the olive oil in a large non-stick skillet over medium-high heat.
- 8
Cook the fillets flesh side down for about 3 minutes until golden, working in two batches if needed.
- 9
Flip and cook skin side down for 2-3 minutes until the flesh is opaque, flakes easily and reaches 63 °C / 145 °F.
- 10
Transfer the fish to warm plates and wipe the skillet clean.
- 11
Melt the butter in the skillet over medium heat and add the almonds.
- 12
Stir the almonds for 2-3 minutes until golden and the butter smells nutty and turns light brown.
- 13
Take the pan off the heat and stir in the lemon juice and most of the parsley.
- 14
Spoon the almond butter sauce over the trout.
- 15
Serve with the green beans, the remaining parsley and lemon wedges on the side.
Swaps, storage and make-ahead
Swaps
- For a gluten-free version, dredge the trout in rice flour instead of whole wheat flour; every other ingredient is naturally gluten-free.
- For dairy-free, toast the almonds in olive oil instead of butter, though you will lose the nutty brown-butter flavour.
- If trout is hard to find, use thin fillets of sole, tilapia or another mild white fish and adjust the cooking time to the fillet thickness.
- For a nut-free plate, skip the almonds and finish the lemon butter sauce with a spoonful of capers instead.
Storage
This dish is best eaten fresh, since the fish softens and the almonds lose their crunch on standing. Refrigerate leftover fish and green beans in a covered container within 2 hours, eat within 3 to 4 days, reheat gently until steaming hot, and do not freeze the cooked fish.
Make ahead
Trim the green beans, chop the parsley and squeeze the lemon juice up to a day ahead and keep them covered in the fridge. Cook the fish and make the almond butter sauce just before serving.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishGlutenMilkTree nuts
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (363 g) | Per 100 g | |
|---|---|---|
| Calories | 421 kcal | 116 kcal |
| Protein | 35.5 g | 9.8 g |
| Carbohydrates | 16.5 g | 4.5 g |
| of which sugars | 4.4 g | 1.2 g |
| Fiber | 5.4 g | 1.5 g |
| Fat | 24.5 g | 6.7 g |
| of which saturated | 6.6 g | 1.8 g |
| Sodium | 476 mg | 131 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
