Simple Hazelnut Crusted Rainbow Sea Trout

A beautiful tasty super healthy meal ready in minutes! The key is having your hazelnuts pre roasted and skinned, not only saving you time but also giving you a deep rich toasted flavour to compliment the subtle yet distinct flaky fish which lies beneath.

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You ever have one of those days when everything just goes according to plan?! Well I had one of those awesome days this week! A super productive morning, recipe testing went swimmingly with three successes in a row, and I finished up work for a client a few hours ahead of time.

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Rounded out with this beautiful fish for lunch, by mid afternoon I was as a high as a kite, pretty much floating on air with delight. The fish of course was one of the aforementioned recipe successes. It came together so incredibly quickly…a fresh simple dish, fragrant, light, and incredibly satisfying.

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It looks pretty too which is always a bonus!

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Salmon, sardines, tuna, shrimp, mussels, crab…that’s about the extent of my love for fish; though admittedly squid is on my list of things to try soon! Rainbow sea trout is the latest addition. I remember eating it in my pre veggie/vegan days but don’t remember it being quite so delicious. That of course is not much to go by considering I never was a red or fatty meat fan and now I’d eat pork shoulder with crispy crackling and rare steak for breakfast, lunch and dinner if I had an unlimited supply!

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I always find I need a little something extra when it comes to fish be it a creamy sauce, an extra large portion or a nutty crumble to make it that little bit more satiating . The roasted hazelnuts worked a treat! Laced with lemon zest, black pepper and parsley, the end result was truly beautiful. A side of roasted asparagus, a little lambs lettuce, lemon wedges for a final squeeze of freshness and a wee drizzle of dill infused paleo mayo.

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Definitely my favourite meal of the week, hands down winner. A nice way to switch it up from all the meat I’ve been eating lately!

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What’s your favourite simply way to jazz up fish?

Zingy Hazelnut Crusted Sea Trout

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 8 – 10 minutes

Keywords: entree low-carb low-sodium paleo soy-free sugar-free gluten-free grain free hazelnuts sea trout

Ingredients (Serves 2)

  • 2 large rainbow sea trout fillets…skin on!!!
  • 1 tbsp coconut oil
  • 1/4 cup (30g) toasted skinned hazelnuts roughly ground
  • Zest of one lemon
  • 1 tbsp of parsley
  • 1/4 tsp Pink Himilayan Rock Salt
  • 1/4 tsp black pepper
  • Roasted Asparagus to Serve
  • Lemon Wedges
  • 2 tbsp paleo mayo
  • Few springs of fresh dill roughly chopped


Preheat oven to 180C (350F).

Mix together toasted hazelnuts, parsley and lemon zest with salt and pepper. Add 1/2 tbsp of melted coconut oil to the mix, press on to the flesh side of the trout fillets, spreading it relatively thinly.

Heat remaining coconut oil in a pan over a medium heat.

Add sea trout fillets and cook skin side down for 3-5 minutes; until just starting to cook through. Place pan in the oven for 3-5 minutes until cooked through; I like mine a little under, the residual heat will cook it through if serve it on hot plates.

Serve with roasted asparagus, lemon wedges and dill mayo (simply mix the fresh dill with seasoned homemade paleo mayo!).

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  1. Oh this is heavenly! I make a ton of salmon at home but need to venture out and try a few more fish dishes. I have to say this dish is gorgeous and the hazelnuts – brilliant!! Such a fun twist on the classic pecan crust!

    1. Awh thanks Sam!!! The hazelnuts would work with the salmon too! If you like salmon you will definitely like rainbow trout too, more subtle flavour, a little less oily, but just as meaty as opposed to the sort of watery texture of white fish.

  2. Hi!! I usually don’t frequent food blogs because I’m not a big cooking fan. But. somehow I ended up here! This sounds delicious, and I’ve bookmarked it! But I also wanted to compliment you on the photography and presentation!

  3. Tastes & looks great !
    For once, it really looks like in the picture 😉

    Where there a reason for ”coconut oil” ?
    Where I live, it’s hard to get so I did it with vegetable oil.

    Thanks !


    1. Yep coconut oil is a saturated fat, medium chain and healthier for a number of reasons…it’s also the safest oil for cooking with as it doesn’t become rancid at high temperatures.