Trout with Almonds

Although this recipe is higher in fat than most of the fish entrées in this chapter, the fats are mostly monounsaturated and polyunsaturated, the heart-healthy types of fat. Compare the 15.6 grams of fat in one serving of this dish to the 54 grams of fat found in a serving of traditional trout amandine.


4 servings (serving size: 1 fillet, 1 tablespoon sauce, and 1 tablespoon almonds)

Recipe from

Oxmoor House

Nutritional Information

Calories 339
Caloriesfromfat 0.0 %
Fat 16.5 g
Satfat 3.7 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 37.8 g
Carbohydrate 8.2 g
Fiber 1.1 g
Cholesterol 100 mg
Iron 1.3 mg
Sodium 275 mg
Calcium 136 mg


1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
4 (6-ounce) rainbow trout fillets
3 tablespoons yogurt-based spread (such as Brummel & Brown), divided
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
1/4 cup slivered almonds, toasted


1. Combine first 3 ingredients in a large heavy-duty zip-top plastic bag. Add fish; seal bag, and turn gently to coat.

2. Heat 1 tablespoon spread in a large nonstick skillet over medium-high heat. Add fish to pan; cook, turning once, 5 to 6 minutes, or until fish flakes easily when tested with a fork. Set fish aside, and keep warm.

3. Add 2 tablespoons spread, lemon juice, and parsley to pan. Bring to a simmer. Spoon sauce over fish; sprinkle with almonds.

carbo rating: 7