Pecan-Crusted Trout
Pecan-crusted trout is a popular American dish, particularly in the South and Midwest, featuring fresh trout fillets coated in a crunchy pecan crust. The fish is typically dredged in egg or mustard, pressed into a mixture of chopped pecans, breadcrumbs, and seasonings, then pan-seared or baked until golden. It's celebrated for its rich, nutty flavor and satisfying texture contrast.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat meal, with healthy fats coming from the pecans and the trout itself. It provides a good source of omega-3 fatty acids, B vitamins, and minerals like magnesium and phosphorus. A typical serving contains roughly 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Omega-3 (EPA+DHA) | 800 mg |
| Phosphorus | 350 mg |
| Magnesium | 90 mg |
| Niacin (B3) | 10 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 38 mcg |
| Potassium | 480 mg |
| Vitamin E | 3 mg |
Per 1 fillet (about 150 g) · estimated, varies by recipe
💡 What's interesting
The use of pecans, a nut native to North America, gives this dish a distinctly regional American character. Nutritionally, it's a clever way to boost the meal's fiber, healthy monounsaturated fats, and antioxidant content without relying on heavy sauces.
