Pecan Crusted Trout Recipe

Written by Diet Bites

A low calorie trout recipe for your weight loss plan.

Yum Yum!  Trout is a fantastic dieter's choice. It's low in fat, a good source for Vitamin B-12, contains body-building protein, iron, potassium, Vitamin B-6, niacin and is also rich in omega-3's A 3-ounce serving contains about 130 calories.

The following recipe will beef up the calories and fat content a bit, but it's still way under the wire in calories and makes a luscious treat while dieting - or not!  

Add a fresh mixed salad served with fat-free dressing and some Hawaiian Dream Slaw. 

Our Diet Recipe for Pecan Crusted Trout

Makes about 8 servings at 275 calories per serving.

The Recipe Ingredients

1 1/2 pounds of fresh trout fillets plus 1 cup of crushed pecans - and make sure they are fresh; rancid pecans impact quality of recipe
1/2 carton of EggBeaters or you can use slightly beaten real eggs
1/2 cup of skim or reduced fat milk
1 cup of sifted all-purpose flour
1/2 teaspoon of garlic powder
1/4 teaspoon of cayenne pepper
1/4 teaspoon of dried thyme
1/4 teaspoon of dried marjoram
1/4 teaspoon of dried rosemary
1/2 cup of peanut oil
salt & cracked pepper
peanut oil - it doesn't smoke like other oils and is one of the healthier cooking oils alongside of extra virgin olive oil and canola

Preparation Notes

Beat together the milk and eggs. Inside a separate bowl, mix garlic powder, cayenne, thyme, marjoram, rosemary, flour, salt & pepper. You may use either black or white pepper.  We happen to like pepper, so we used the large cracked black pepper - very coarsely ground.

Next, drag the trout through the milk mixture then dredge with seasoned flour. Dip into the milk mixture once more, then coat with crushed pecans which have placed onto a sheet of waxed paper. You will need to pat them into place, then allow the pecan crust to dry for about 10 minutes or so.

Heat the oil and butter spray and when hot, saute the fillets until golden brown - turning only once. As you know, fish has a propensity to fall apart if handled too much.

Special Cooking Notes

You should have a few pecans, flour and oil left after you are done. The overall calories are adjusted, taking this into consideration. The entire recipe without waste contains about 2,750 calories based on the ingredients we used.

In addition, you may use the non stick cooking spray if you wish to reduce calories further still or you may try baking the fish. We allowed 1,000 calories for our peanut oil.

What about the nutritional values of trout? It is very low in calories in its raw state and contains those healthy Omega 3's. For more detailed nutritional information for Brook & Rainbow Trout, see this page at Diet Bites: Nutrition Facts, Trout

Nutrition Facts & Calories in Trout

Brook Trout

Raw State

Cooked Using Dry Heat

Vitamin, Elements, Measure

1 fillet

3 ounces

1 fillet

3 ounces

Energy, Calories kcal 164 365 118 162
Protein g 31.63 70.48 16.51 22.64
Total lipid (fat) g 4.07 9.06 5.25 7.20
Carbohydrate g 0.00 0.00 0.00 0.00
Fiber, total dietary g 0.00 0.00 0.0 0.0


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