Air-Fried Trout with Crunchy Pecan Crust
Air-Fried Trout with Crunchy Pecan Crust pairs tender rainbow trout with a toasty pecan coating accented by rosemary. A hint of maple adds gentle sweetness that balances the rich nuts and delicate fish. Serve for a quick weeknight dinner with lemon wedges to brighten each bite.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Air-Fried Trout with Crunchy Pecan Crust, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 35 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 49
- Heart Health
- 78
- Metabolic
- 30
- Digestive
- 21
- Inflammatory
- 24
- Performance
- 28
- General Wellness
- 1
Preheat the air fryer to 400 degrees F (200 degrees C).
- 2
In a shallow dish, combine pecans, rosemary, and salt. Put flour in a second shallow dish. In a third shallow dish, lightly beat the egg. Dip one side of each fillet in the flour and shake off the excess; dip into the egg, then into the pecan mixture, gently pressing to coat the fish.
- 3
Working in batches if necessary, place the fillets on parchment paper with the pecan-coated side facing up. Move the fish on the parchment into the air fryer basket.
- 4
Cook for 7 to 8 minutes, until the fish flakes easily with a fork and an instant-read thermometer inserted into the thickest part of the fillets reads 145 degrees F (62 degrees C).
- 5
Drizzle the fillets with maple syrup and serve with lemon wedges.
- Calories 305.94 kcal Moderate 15%
- Protein 10.13 g Good Source 20%
- Carbohydrate 12.22 g 4%
- Total Fat 24.35 g High 31%
- Saturated Fat 3.44 g Moderate 17%
- Trans Fat 0.01 g High --
- Cholesterol 93.93 mg High 31%
- Sodium 53.83 mg Low Source 2%
- Dietary Fiber 3.85 g Moderate 14%
- Total Sugars 4.9 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 80.28 mg Low Source 6%
- Iron 1.84 mg Moderate 10%
- Potassium 196.42 mg Low Source 4%
- Vitamin A 16.94 mcg Low Source 2%
- Vitamin C 15.05 mg Moderate 17%
- Vitamin D 0.25 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Tree Nuts 🌰
- Fish 🐟
- Eggs 🥚
- Gluten
About This Recipe
Air Fried Trout with Crunchy Pecan Crust is made with 8 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Dried Rosemary, Eggs, Lemon, and Maple Syrup. Each serving provides about 305.94 kcal, and is a good source of protein.
Recipe Questions
- What is Air-Fried Trout with Crunchy Pecan Crust made of?
- The main ingredients are Dried Rosemary, Eggs, Lemon, Maple Syrup, Oat Flour. The full list of 8 is above.
- How long does it take to make Air-Fried Trout with Crunchy Pecan Crust?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 305.94 kcal. The full nutrition breakdown is above.
- Is Air-Fried Trout with Crunchy Pecan Crust easy to make?
- This recipe is rated easy, with 8 ingredients and 5 steps.
- Is Air-Fried Trout with Crunchy Pecan Crust healthy?
- Air-Fried Trout with Crunchy Pecan Crust has an easyChef Pro health score of 35/100. Per serving, it provides 305.94 calories and 10.13 g of protein, or 20% of the Daily Value. Worth noting per serving: saturated fat at 3.44 g (17% of the Daily Value). It contains Citrus, Tree Nuts, Fish, Eggs and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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