Trout amandine with green beans
17 min · 43 g protein · 454 cals / serving
The French bistro classic in under twenty minutes: thin trout fillets dusted and pan-fried until golden, then spooned with nutty brown butter, toasted sliced almonds and lemon. Crisp-tender green beans share the same sauce, so the plate is done when the fish is.
Ingredients
- 3/4 lb green beans, trimmed
- 4 small fillets (about 14 oz raw) trout, rainbow trout, skin on, patted dry
- 2 tsp almond flour, or all-purpose flour
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp olive oil
Brown butter
- 1 tbsp butter
- 1 1/2 tbsp sliced almonds chopped almonds
- 1 1/2 tbsp lemon juice, plus wedges to serve
- 2 tbsp fresh parsley, chopped
Steps
- Put the green beans in a steamer basket (or a covered pan with 1 cm of boiling water) and cook 4–5 minutes, until bright and just tender. Drain and keep warm.
- Meanwhile, season the trout with salt and pepper and dust the flesh side lightly with the almond flour. Heat the oil in a large nonstick skillet over medium-high heat and cook the fillets skin side down for 3 minutes, until the skin is crisp, then turn and cook 1 minute more, until just opaque. Move to warm plates.
- Wipe the pan, lower the heat to medium and add the butter. Let it foam, then add the almonds and swirl for 1–2 minutes, until the butter smells nutty and the almonds are golden. Off the heat, add the lemon juice (it will sizzle) and the parsley.
- Toss the green beans through half the sauce in the pan, then spoon the rest, with the almonds, over the trout. Serve with lemon wedges.
Good to know
No trout?
Any thin fillet works the same way: Arctic char, sole, tilapia or a thin piece of salmon. Thick cod needs 2–3 minutes a side.
Can it take more butter?
Bistro versions use two or three times as much. Two tablespoons makes a richer, silkier sauce, at about 54 instead of 60; the version here keeps enough to brown the almonds and coat the beans.
Per
- Calories
- 130
- Protein
- (39%)
- 12 g
- Fat
- (50%)
- 7 g
- Carbohydrates
- (11%)
- 4 g
- of which sugar
- 1 g
- Fiber
- 2 g
- Sodium
- 207 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 909 kcal goes into the pot and 715 g of ingredients comes out as about 700 g of food: 130 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.