Low-carb air fryer trout with a pumpkin seed crust and fennel

Air fryer trout fillet with a pumpkin seed crust, served with a fennel and orange salad. A low-carb dinner with 36.8 g protein, omega-3 fatty acids and 13.7 g carbs.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 9 min
• Total time: 24 min
• Calories: 420 kcal per serving
• Protein: 37 g
• Fat: 23 g
• Carbs: 14 g

Ingredients

• 300g trout fillet
• 30g pumpkin seeds
• 1 fennel bulb
• 1 orange
• 1 tbsp olive oil
• ½ lemon
• 1 tsp Dijon mustard
• ½ tsp salt

Method

You’ll need: air fryer · chopping board · knife

1. Roughly chop the pumpkin seeds. Pat the trout fillets dry, brush the flesh side with the mustard and press the seeds onto it.
2. Place the fillets skin side down on perforated baking paper in the basket and cook at 180 °C for 8 to 9 minutes without preheating.
3. Slice the fennel thinly. Cut the peel off the orange with a knife and cut out the segments.
4. Mix the fennel and orange segments with the olive oil, lemon juice and salt and chop the fennel fronds over the top.
5. Serve the trout on the fennel and orange salad.

Good to know

Trout cooks quickly and doesn't need much. The pumpkin seeds toast into a nutty crust in the air fryer, and the fennel salad keeps it all fresh.

Swaps

Trout → Arctic char (more delicate). Pumpkin seeds → sunflower seeds (cheaper). Orange → grapefruit (more bitter; grapefruit can interact with some medicines). Fennel → celery.

Cooking tips

Skin side down, the trout stays juicy and doesn't stick to the basket. The fish is done when it flakes easily with a fork.

Storage

Best fresh; the salad keeps for a day in the fridge without dressing.

Allergens

Contains fish and mustard; suitable for children – watch out for bones. In pregnancy, cook the fish right through.

Frequently asked questions

How long does air fryer trout keep in the fridge?

Best fresh; the salad keeps for a day in the fridge without dressing.

Dairy-free recipes