Pan-Seared Trout with Almonds & Green Beans

Name: Pan-Seared Trout with Almonds & Green Beans
Cook time: 25 min
Total time: 25 min
Ingredients: 2 trout fillets (180g each) (180 g each); 2 tbsp slivered almonds; 250 g green beans; 2 tbsp olive oil; 1 tbsp butter; Lemon; Parsley, salt, pepper

25 minGluten-freeStovetopGut healthHormone balanceBone densityFollicular phasePescatarianAnti-inflammatoryHigh protein

Servings:

Ingredients

—Rainbow trout fillets — 2 pc, 180 g each
—Almonds — 2 tbsp
—Green beans — 250 g
—Olive oil — 2 tbsp
—Unsalted butter — 1 tbsp
—Lemon
—Fresh parsley

Allergens

Contains fishContains nutsContains dairy

Method

01Pour a little water into a saucepan and place a steamer basket or colander on top. Bring the water to a boil. Add the green beans and steam for 5 minutes — they should stay bright green with a slight crunch. Set aside.
02Heat a pan with oil over medium heat. Place the trout skin-side down — a sizzle means the temperature is right. Cook for 4 minutes without moving for crispy skin. Flip and cook for 2 more minutes.
03In the same or a separate pan, melt the butter and add the almonds. Toast for 2 minutes, stirring, until golden and nutty-smelling — watch carefully as they burn quickly.
04Place the trout on the plate and spoon the almond butter generously over it from the pan. Arrange the green beans alongside. Squeeze over lemon and scatter fresh parsley.

Why this works

Trout omega-3 supports cardiovascular and hormonal health; almonds add vitamin E for skin and antioxidant defence; green beans contribute folate.

Sources

N-3 Fatty Acids (EPA and DHA) and Cardiovascular Health — Current Atherosclerosis Reports, Springer, 2025

Nutrition (per serving)

541

kcal

40.5g

protein

36.2g

fat

11.3g

carbs

4.5g

fiber

Always check product labels for allergens.