Almond-Crusted Trout Fillet with Brussels Sprout Salad

Preparation Steps

1. Prepare the Brussels sprouts: Remove and discard any damaged outer leaves from the Brussels sprouts, then halve them lengthways. Plunge them into a pan of lightly salted boiling water for 3 to 4 minutes (a brief blanch). This step reduces the sulphurous compounds responsible for bloating while preserving their prebiotic fibre. Drain immediately and transfer to a bowl of cold water to stop the cooking. Set aside.

2. Toast the almonds: Preheat your oven to 160 °C fan (180 °C conventional). Spread the almonds on a baking tray lined with baking paper and roast for 5 to 6 minutes, until lightly golden and fragrant. Remove from the oven and leave to cool for a few minutes. Roughly chop with a knife to achieve a rustic breadcrumb-like texture. Increase the oven temperature to 180 °C fan (200 °C conventional) ready for the trout.

3. Make the almond crust: In a small bowl, combine the chopped almonds with a pinch of salt, a little black pepper, and a teaspoon of olive oil. The light toasting and measured amount of fat help preserve the beneficial unsaturated fatty acids that support the gut lining.

4. Prepare the trout fillets: Pat the trout fillets dry with kitchen paper. Brush the top (flesh side) of each fillet with the wholegrain mustard. Press the chopped almond mixture generously over the surface to form an even crust. The mustard acts as a natural binder and lends a subtle prebiotic note to the dish.

5. Bake the fillets: Place the prepared fillets on a baking tray lined with baking paper. Drizzle with a little olive oil and a squeeze of lemon juice. Bake at 180 °C fan for 12 to 15 minutes, depending on the thickness of the fillets. The flesh should be pearlescent and flake easily with a fork. This gentle oven cooking helps protect the valuable omega-3 fatty acids (EPA and DHA) from heat degradation.

6. Make the digestive dressing: While the trout is baking, prepare the dressing. In a large salad bowl, whisk together the olive oil, unfiltered apple cider vinegar, maple syrup, lightly crushed fennel seeds, and a pinch of salt and pepper. Fennel is well known for its carminative (anti-bloating) properties, and unfiltered apple cider vinegar supports gastric acid production for optimal digestion.

7. Finish the salad: Drain the blanched Brussels sprouts thoroughly and pat dry. For an even crunchier, more digestible texture, you can finely shred them into thin slices using a sharp knife or mandoline. Add them to the salad bowl with the dressing. Stir in the chopped fresh parsley and toss gently to coat every piece well. Leave to marinate for 2 to 3 minutes while the trout finishes cooking.

8. Plate and serve: Divide the Brussels sprout salad between two shallow or flat plates. Carefully lay one almond-crusted trout fillet on top of each. Add a few strips of lemon zest for brightness if desired. Serve immediately.

💚 Gut-Friendly Tips & Adaptations

For sensitive digestive systems (IBS / low-FODMAP): Brussels sprouts can cause bloating for those with an irritable bowel. If this applies to you, reduce the portion to 50–75 g and make sure to blanch them for 4 to 5 minutes. Alternatively, swap them for baby spinach or a small amount of blanched kale — both are naturally low-FODMAP and gentler on the gut lining.

To boost the prebiotic effect: Add a small handful of unsalted sunflower or pumpkin seeds to the salad — they provide extra fibre and a good source of magnesium.

Gluten-free: This recipe is naturally gluten-free. Simply check the label on your wholegrain mustard to be sure.

Storage: Cooked trout fillets will keep for up to 24 hours in the fridge. The salad, kept undressed, will keep for up to 2 days in an airtight container.