Almond Crusted Rainbow Trout with Citrus Herb Quinoa

This Almond-Crusted Trout paired with a refreshingly light and citrusy quinoa serves as a highly flavorful, nutrient-dense dish to support your anti-inflammatory, cancer protective eating pattern. Rainbow trout provides omega 3 fatty acids and high quality protein that support immune health and help reduce chronic inflammation, while almonds add vitamin E, fiber, and phytonutrients that protect cells from oxidative stress. Garlic, shallots, fresh herbs, and citrus zest contribute antioxidants and sulfur-containing compounds associated with reduced cancer risk; while quinoa offers a whole grain fiber that supports gut and metabolic health. Easy to adapt, this recipe works well with other firm fish, different herb combinations, or as a lovely salad when mixed together, making it a practical and nourishing option for both everyday meals and special occasions.

Almond Crusted Rainbow Trout with Citrus Herb Quinoa

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 4 servings
Serving Size: 4oz fillet + 1 cup cooked quinoa

Ingredients

• 16-ounce rainbow trout fillet, cut into four individual portions

• 1 cup sliced almonds (or another tree nut, such as walnuts or pecans)

• 2 cloves garlic, minced, divided

• 1 shallot, peeled and diced, divided

• 2 Tablespoons of olive oil, divided

• ½ teaspoon Kosher or sea salt, divided

• 1 cup fresh Italian parsley, chopped, divided (or another herb such as basil, cilantro, dill, or thyme)

• 1 lemon, zested, then cut into 4 wedges

• 2 cups of water

• 1 cup uncooked quinoa, rinsed and drained

Utensils

• Baking sheet

• Parchment paper

• Fillet or paring knife

• Chef's knife

• Cutting board

• Food processor or small bowl

• Small saucepan or pot with lid

• Measuring spoons & cups

• Mixing spoon

Directions

1. Preheat the oven to 350°F and line a baking sheet with parchment paper. Set aside.

2. Combine the almonds, 1 clove of garlic, half the shallot, half the olive oil, half the salt, ¼ of the fresh parsley, and all of the lemon zest in a food processor and pulse until ground fine with a few small clumps. (Alternatively, you can mince these ingredients by hand using a chef knife, then mix them together in a small bowl).

3. Place your fish fillet portions onto the baking sheet and add the almond mixture on top, gently pressing it onto the fish, making a compact layer.

4. Place in the preheated oven and bake for about 15 minutes. Exact cooking time will vary depending on thickness; the internal temperature of the fish should be 145°F and the fish should flake easily with a fork.

5. While the fish is cooking, add the water to a saucepan and place over high heat to bring to a boil.

6. Once boiling, add the rinsed quinoa along with the remaining garlic, shallot, olive oil, and salt and reduce the heat to low, covering with a lid.

7. Allow the quinoa to simmer, covered, for about 12 minutes until the liquid is fully absorbed.

8. Toss the quinoa with the remaining parsley and serve next to a portion of the almond-crusted fish fillet.

9. Serve with a lemon wedge to top both the fish and quinoa with a hearty squeeze of lemon juice to brighten and marry the flavors - enjoy!

Notes

• Any firm, freshwater fish can be substituted for the trout, such as salmon, walleye, or bass.

• For those with tree nut allergies, swap the almonds for hulled sunflower seeds, sesame seeds, or shredded coconut flakes.

• If you don’t have lemon handy, other citrus fruits will work, such as orange, clementine, or lime.

• The leftovers of this recipe double exceptionally well as a chilled salad and can be kept for up to 3 days in the refrigerator.

Nutrition Info (Per Serving)

526 calories – 24g fat – 2.3g sat fat – 42g carbohydrates –38g protein – 8g fiber – 186 mg sodium

Nutrient Highlights

• Rainbow Trout: Rich in omega 3 fatty acids and high quality protein, both of which help reduce chronic inflammation and support immune function. Diets that include omega 3 rich fish have been associated with lower risk of several inflammation related cancers.

• Almonds: Packed with vitamin E and healthy monounsaturated fats, almonds help protect cells from oxidative damage and may lower inflammation linked to cancer development.

• Garlic: Highly aromatic and a potent source of antioxidants and other compounds that provide cancer protective effects. Also supports a healthy digestive and immune system due to its antimicrobial and anti-inflammatory properties.

• Shallots: Belong to the allium family and provide sulfur containing compounds and flavonoids that support the body’s detoxification pathways. Regular intake of allium vegetables has been linked to reduced risk of gastrointestinal and hormone related cancers.

• Lemon: A great source of vitamin C, a powerful antioxidant that supports immune function, collagen production, and iron absorption. Their polyphenol content may also have anti-inflammatory effects and support metabolic and digestive health.

• Quinoa: A complete protein with fiber and antioxidants that may help reduce inflammation and support overall cellular health.

• Fresh Herbs: Packed with vitamins, minerals, and antioxidants, offering various health benefits and containing volatile oils and polyphenol compounds with anti-inflammatory, anti-bacterial, and antiviral properties.