Low-carb one-pan trout and fennel
Low-carb one-pan trout and fennel with trout fillet, fennel and lemon juice. A high-protein lunch from the pan, with omega-3 fats from the trout.
At a glance
- Serves 2
- Prep time: 10 min
- Cooking time: 15 min
- Total time: 25 min
- Calories: 320 kcal per serving
- Protein: 32 g
- Fat: 16 g
- Carbs: 8 g
Ingredients
- 300g trout fillet
- 1 fennel bulb
- 1 onion
- 1 tbsp olive oil
- 1 unwaxed lemon
- 1 bunch of dill
Method
You’ll need: frying pan · chopping board · knife
- Wash the fennel thoroughly, cut out the core and slice the bulb into thin strips.
- Peel the onion, cut it into strips as well and heat the olive oil in a large frying pan.
- Fry the fennel and onion over a medium heat for about 8 minutes until soft, then deglaze the veg with the juice of half a lemon.
- Lay the trout fillets on the vegetables, cover the pan with a lid and let the fish steam gently for 4 minutes.
- Before serving, flake the trout lightly with two forks and garnish with chopped dill.
Good to know
Fish doesn't always have to come breaded out of the freezer. With their aromatic notes, trout and fennel make a really light dish together.
Swaps
Trout fillet → zander fillet (if you prefer a slightly firmer freshwater fish).
Cooking tips
Don't turn the fish in the pan! It's very delicate and falls apart straight away unless it's just steamed gently on the vegetables.
Storage
Because of the fresh fish, this dish should be made and eaten on the same day.
Allergens
Contains fish. Completely gluten-free, lactose-free and nut-free.
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