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Baked Rainbow Trout with a Dijon-Almond Flour Crust

December 6, 2019

Rainbow trout is a superfood that doesn’t get much attention. This light, flaky fish has so many health benefits to offer, and is easy to digest. Bonus: It’s cooked and ready in about 15 minutes…score!

Rainbow trout is a mildly flavoured fish making it super versatile. You can use a multitude of flavour combinations to suit your taste!

I love when I can take pride in a dinner that looks sophisticated but is prepared with such minimal effort…my husband is still talking about it.

Using Dijon mustard as a layer between the fish and the crust keeps the fish moist and flavourful. The addition of chopped parsley and pumpkin seeds adds just the right amount of freshness and texture…so good!

Check out the recipe below!


  • 2 boneless rainbow trout fillets
  • 3 sprigs of parsley, chopped
  • 1 tablespoons of pumpkin seeds, roughly chopped
  • 2 tablespoons of Dijon Mustard, I used Kozlik’s
  • ¼ cup of Bob’s Red Mill Almond Flour
  • 1-2 tablespoons of avocado oil
  • Salt to taste


  1. Preheat oven to 350. Grease a large baking sheet with avocado oil
  2. Combine the almond flour, parsley, and pumpkin seeds in a small bowl, set aside
  3. Season the fish fillets with salt
  4. Spread one tablespoon of the Dijon on each fillet, be sure to cover the entire fillet in a thin layer.
  5. Use half of the almond flour mixture over each fillet
  6. Bake the fish for 13-15 minutes until the rainbow trout is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your rainbow trout fillets
  7. Remove the fish from the oven and serve hot 


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