Hazelnut-Crusted Trout

Photo: Becky Luigart-Stayner; Styling: Jan Gautro

The nut-and-breadcrumb crust brings welcome texture to the fish. Enjoy with steamed Broccolini.

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 215
  • Fat: 7.5g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 0.8g
  • Protein: 33.8g
  • Carbohydrate: 3.2g
  • Fiber: 0.5g
  • Cholesterol: 74mg
  • Iron: 2.7mg
  • Sodium: 401mg
  • Calcium: 22mg

Ingredients

  • 1/4 cup panko (Japanese breadcrumbs)
  • 2 tablespoons finely chopped hazelnuts, toasted
  • 1/2 teaspoon salt
  • 1/2 teaspoon grated lemon rind
  • 1/2 teaspoon minced fresh thyme
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 4 (6-ounce) trout fillets
  • Lemon wedges (optional)

Preparation

  1. 1. Preheat oven to 400°.
  2. 2. Combine the first 6 ingredients in a small bowl.
  3. 3. Line a baking sheet with foil; coat foil with cooking spray. Arrange trout in a single layer on baking sheet. Sprinkle hazelnut mixture evenly over trout. Bake at 400° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges, if desired.
  4. Wine note: Chardonnay tastes wonderful in the company of nuts (it's because both are rich). For this recipe, I recommend a chardonnay that's also fresh, clean, dry, and simple (not to mention a steal). The 2006 Fortant de France Chardonnay from the South of France is $12. —Karen MacNeil
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