Recipes › Main Course › Baked Trout with Almonds Recipe

Baked Trout with Almonds Recipe High-Protein

Recipe by Pedro M. A. Neves

This Italian-inspired baked trout with almonds delivers lean protein and heart-healthy fats in a simple, elegant preparation. Fresh trout fillets are topped with toasted sliced almonds, garlic, and herbs, then baked until tender and flaky. A light drizzle of olive oil and fresh lemon juice completes this nutrient-dense main course perfect for fitness goals.

Ingredients

• 4 whole trout fillets (150g each), skin on
• 80g sliced almonds (about 3/4 cup)
• 3 tablespoons extra virgin olive oil
• 4 cloves garlic, minced
• 30ml fresh lemon juice (about 1 lemon)
• 2 teaspoons fresh thyme leaves
• 1 teaspoon fresh rosemary, finely chopped
• Sea salt to taste
• Black pepper to taste
• Zest of 1 lemon
• 240ml vegetable or fish stock
• 2 tablespoons fresh parsley, chopped

Instructions

1. Preheat your oven to 200°C (400°F). Pat the trout fillets dry with paper towels and season both sides generously with sea salt and black pepper.

2. In a small skillet over medium heat, toast the sliced almonds for 3-4 minutes, stirring frequently, until golden and fragrant. Transfer to a plate.

3. In the same skillet, warm 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant, being careful not to brown it.

4. Add the remaining 2 tablespoons of olive oil to a large baking dish. Arrange the seasoned trout fillets skin-side down in the baking dish.

5. Distribute the sautéed garlic evenly over the trout fillets. Sprinkle the toasted almonds generously across the top of each fillet. Scatter thyme and rosemary over the fish.

6. Pour the vegetable stock around (not over) the fillets. Drizzle the fresh lemon juice across the top of each fillet and add the lemon zest.

7. Bake uncovered at 200°C (400°F) for 16-18 minutes, until the fish is opaque and flakes easily when tested with a fork at the thickest part.

8. Remove from the oven and transfer fillets to serving plates. Spoon any remaining pan juices and almonds over the top. Garnish with fresh parsley and additional lemon zest.

Substitutions

• Substitute pine nuts or pistachios for almonds in equal quantity for different flavor profiles
• Use halibut or sea bass fillets if trout is unavailable; adjust cooking time based on fillet thickness
• Replace fresh thyme and rosemary with Italian seasoning blend (1.5 teaspoons total)
• Substitute chicken or vegetable stock with dry white wine for a lighter, more acidic sauce

Tips

• Pat the trout fillets completely dry before cooking to ensure the skin crisps properly and prevents excess moisture during baking
• Toast the almonds separately before adding to the fish to intensify their flavor and ensure they reach optimal crunch
• Test doneness by inserting a fork at the thickest part of the fillet; the fish should flake easily and appear opaque, not translucent
• Prepare all ingredients before baking so assembly is quick; this prevents the fish from sitting on the raw vegetables and becoming waterlogged

This recipe reflects northern Italian Alpine cuisine, where fresh trout from mountain lakes is a regional staple, often prepared simply with local almonds and herbs to highlight the delicate fish. The combination of almonds and fresh herbs represents the influence of Mediterranean ingredients on Italian mountain cooking.

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