Trout Amandine with Brown Butter, Potatoes & Green Beans
40 min · Medium
#autumn#french#high-protein#weeknight
The whole dish hangs on one French trick: beurre noisette. Butter cooked until it foams, browns and smells of toasted hazelnuts, then sharpened with lemon and spooned, still sizzling, over crisp-skinned trout and golden almonds. It takes three minutes and turns a plain fillet into bistro cooking — with about 40 g of protein a portion and potatoes and green beans on the side.
Ingredientsfor 4 portions
- 600 g Rainbow Trout, Raw, 4 fillets, skin on
- 30 g All-Purpose Flour
- 4 tbsp Butter
- 50 g Almonds, flaked or sliced
- 1 Lemon, juiced
- 15 g Flat-leaf Parsley, chopped
- 800 g Red Potatoes, halved
- 400 g Green Beans, trimmed
- 1 tbsp Olive Oil
- 1 tsp Sea Salt
- 0.5 tsp Black Pepper
Steps
- Put the potatoes in a pan of cold salted water, bring to the boil and cook for 15–18 minutes, until a knife slides in easily. Add the green beans for the last 4 minutes, then drain and toss with the olive oil and a pinch of salt.
- Pat the trout fillets very dry with paper towels, season with salt and pepper and dust the flesh side lightly with flour, shaking off the excess — a dry, floured surface fries crisp instead of steaming.
- Melt a knob of the butter in a large frying pan over medium-high heat. When it foams, lay in the fillets skin-side down and fry for 3–4 minutes without moving them, until the skin is crisp and the flesh is opaque most of the way up. Flip for 1 minute, then move to warm plates.
- Wipe out the pan, add the rest of the butter and cook over medium heat, swirling, for 2–3 minutes until it foams, turns hazelnut-brown and smells nutty. Add the almonds and toast for 1 minute until golden — watch closely, brown butter burns fast.
- Off the heat, add the lemon juice (it will sizzle) and the parsley, then spoon the almond butter over the trout. Serve with the potatoes and beans.
