Rosemary Pecan–Crusted Trout Fillets
Rosemary Pecan–Crusted Trout Fillets feature tender fish wrapped in a crisp, nutty coating with hints of piney rosemary and a light peppery finish. The contrast of flaky trout and a crunchy pecan crust makes this a standout for a weeknight dinner or a relaxed dinner party. Serve with a squeeze of lemon and simple sides to let the flavors shine.
- Prep15 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Rosemary Pecan–Crusted Trout Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 6 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 24 / 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.
- 52
- Heart Health
- 68
- Metabolic
- 27
- Digestive
- 25
- Inflammatory
- 24
- Performance
- 27
- General Wellness
- 1
Preheat the oven to 400 degrees F (200 degrees C). Coat a baking sheet with cooking spray.
- 2
Combine the pecans, rosemary, salt, and black pepper in a shallow bowl. Put the flour in a separate shallow bowl. Dredge the trout fillets in the flour and shake off the excess; dip the fish into the beaten egg, then into the seasoned pecans, gently pressing the pecan coating onto the fish. Place the fillets on the prepared baking sheet.
- 3
Bake in the preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
- Calories 348.48 kcal Moderate 17%
- Protein 12.23 g Good Source 24%
- Carbohydrate 27.91 g 10%
- Total Fat 19.81 g High 25%
- Saturated Fat 3.07 g Moderate 15%
- Trans Fat 0.01 g High --
- Cholesterol 93.94 mg High 31%
- Sodium 63.09 mg Low Source 3%
- Dietary Fiber 3.09 g Moderate 11%
- Total Sugars 0.83 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 65.56 mg Low Source 5%
- Iron 3.12 mg Moderate 17%
- Potassium 125.51 mg Low Source 3%
- Vitamin A 17.21 mcg Low Source 2%
- Vitamin C 0.43 mg Low Source 0%
- Vitamin D 0.25 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tree Nuts 🌰
- Fish 🐟
- Eggs 🥚
- Wheat 🌾
- Gluten
About This Recipe
Rosemary Pecan Crusted Trout Fillets is made with 8 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Cooking Spray, and Dried Rosemary. Each serving provides about 348.48 kcal, and is a good source of protein.
Recipe Questions
- What is Rosemary Pecan–Crusted Trout Fillets made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cooking Spray, Dried Rosemary, Eggs. The full list of 8 is above.
- How long does it take to make Rosemary Pecan–Crusted Trout Fillets?
- About 25 mins in total: 15 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 348.48 kcal. The full nutrition breakdown is above.
- Is Rosemary Pecan–Crusted Trout Fillets easy to make?
- This recipe is rated easy, with 8 ingredients and 3 steps.
- Is Rosemary Pecan–Crusted Trout Fillets healthy?
- Rosemary Pecan–Crusted Trout Fillets has an easyChef Pro health score of 36/100. Per serving, it provides 348.48 calories and 12.23 g of protein, or 24% of the Daily Value. Worth noting per serving: saturated fat at 3.07 g (15% of the Daily Value). It contains Tree Nuts, Fish, Eggs, Wheat 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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