Pan-Seared Trout with Almonds & Green Beans
25 minLow FODMAPBone densityHigh proteinGluten-freeFollicular phaseStovetopPescatarianAnti-inflammatoryEveryoneHormone balanceGut health
Servings:
2
·
Ingredients
- —2 Trout (rainbow), raw
- —2 tbsp Almonds, whole, raw
- —250 g Green beans (snap beans), raw
- —2 tbsp Olive oil
- —1 tbsp Butter, unsalted
- —Lemon (juice, raw)
- —Parsley, fresh
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.
Nutrition (per serving)
287
kcal
4.7g
protein
25.1g
fat
11.3g
carbs