Crushed walnuts pressed onto trout before it hits the oven give you crunch without a speck of breadcrumbs or frying oil, and the fat from the nuts bastes the fish as it cooks so it never dries out. Roasted carrots on the side pick up a natural sweetness that plays well against the fish's richness, and the whole tray comes together with one bowl and one sheet pan to wash.
Ingredients
- 2 trout fillets (about 150g each)
- 1/3 cup walnuts, finely chopped
- 1 tsp Dijon mustard
- 1 tbsp olive oil, plus 1 tbsp for carrots
- 4 medium carrots, halved lengthwise
- 1 tsp fresh thyme leaves
- Juice of 1/2 lemon
- Pinch of sea salt and black pepper
Instructions
- Preheat oven to 200°C (400°F). Toss carrots with 1 tbsp olive oil, thyme, salt, and pepper on a baking sheet. Roast for 10 minutes.
- Meanwhile, brush trout fillets with Dijon mustard and 1 tbsp olive oil. Press chopped walnuts firmly onto the flesh side of each fillet.
- Push carrots to one side of the tray and add the trout, walnut side up. Roast for another 10-12 minutes until the fish flakes easily and the walnuts are golden.
- Squeeze lemon juice over everything before serving.
Nutrition Facts (per serving)
| Calories | 420 |
| Total fat | 26g |
| Total carbohydrates | 16g |
| Dietary fiber | 5g |
| Protein | 33g |
| Sodium | 190mg |
Why This Is Good for Your Gut
Trout provides a lean source of omega-3 fats alongside walnuts, which are one of the few nuts to deliver meaningful plant-based alpha-linolenic acid, both linked to lower cardiovascular inflammation. Carrots contribute soluble fiber and beta-carotene, and roasting rather than frying keeps this dish free of the oxidized oils that stress the gut lining.
The walnut crust holds together best if you press it on right before the fillets go in the oven, so don't do it too far ahead. For more crusted or roasted fish dinners, try our Baked Salmon with Lemon, Dill and Quinoa.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
