Pan-Seared Trout with Roasted Sweet Potato, Asparagus and Coconut-Lemon Drizzle
A simple AIP-friendly pan-seared trout served over roasted sweet potato and crisp-tender asparagus, finished with a coconut-cream-and-lemon drizzle and fresh dill. Trout delivers around 6 mcg of vitamin B12 in a single fillet — about 2.5 times the daily target.
- Prep
- 8 min
- Cook
- 17 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 1fillet (5 oz / 140g)trout
- 200gsweet potato, cubed
- 120gasparagus, ends trimmed
- 1tbsp (14g)extra virgin olive oil
- 1clove (3g)garlic, minced
- 2tbsp (28g)coconut cream
- 1tbsp (15g)lemon juice
- 1tsp (2g)lemon zest
- 2tbsp (8g)dill, fresh, chopped
- 1/4tsp (1.5g)sea salt
Instructions
- 01
Heat the oven to 425°F (220°C). Toss the sweet potato cubes with 1/2 tbsp olive oil and half the salt. Spread on one side of a sheet pan and roast 18 minutes.
- 02
At minute 8, toss the asparagus with 1/2 tbsp olive oil and a pinch of salt. Add to the other side of the sheet pan and roast for the remaining 10 minutes.
- 03
While vegetables roast, whisk the coconut cream, lemon juice, lemon zest, half the dill, and a pinch of salt in a small bowl. Set aside.
- 04
Pat the trout fillet dry. Season the flesh side with salt.
- 05
Heat a non-stick skillet over medium-high heat (no added oil — the trout's natural fat will release). Place the trout skin-side down and cook 4 minutes without moving. Flip, add the minced garlic to the pan, and cook 90 seconds more until the trout flakes easily.
- 06
Plate the roasted sweet potato, lay the asparagus alongside, set the trout on top, drizzle with the coconut-lemon sauce, and finish with the remaining dill.
Nutrition (per serving)
- Calories
- 605kcal
- Protein
- 36g
- Carbs
- 38g
- Fat
- 22g
- Fiber
- 8g
- Selenium
- 23mcg
- Zinc
- 1.6mg
- Iron
- 2.7mg
- B12
- 6mcg
- Iodine
- 18mcg
- Sodium
- 690mg