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✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein19% · 41g
Carbs29% · 61g
Fat52% · 49g
7g
Fiber
800mg
Sodium
4.8g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
54th pctl
More protein than 54% of 1,474 meals
Protein density
4.8g /100cal
Leaner than 52% of meals
vs Seafood average
13% heavier
This860
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Panko Breadcrumbs
Potatoes
Green Beans
Broccoli
Cream Sauce Base
White Wine Vinegar
Garlic
Parmesan Cheese
Rainbow Trout
Dijon Mustard
Sugar
Cooking Oil
Cooking Oil
Butter
Salt
Black Pepper
How to make it
1
Adjust rack to middle position (middle and top positions for 4 servings) and preheat oven to 450 degrees. Wash and dry produce.Peel garlic. Peel and dice potatoes into ½-inch pieces. Trim green beans if necessary.Place garlic cloves in center of a small piece of foil; drizzle with oil and season with salt and pepper. Cinch into a packet and place on a baking sheet. Roast on middle rack for 10 minutes (you’ll add more to the sheet then).
2
Meanwhile, place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 15-20 minutes. Reserve ½ cup potato cooking liquid (¾ cup for 4 servings), then drain. Return potatoes to pot and cover to keep warm.While potatoes cook, in a medium bowl, combine panko, half the Parmesan, 1 TBSP oil (2 TBSP for 4), salt, and pepper.
3
Pat trout* dry with paper towels and season all over with salt and pepper. Place on a plate; drizzle skin sides with oil; rub to coat. Arrange skin sides down on plate.Evenly spread tops of fish with a thin layer of half the mustard. Mound with panko mixture, pressing firmly to adhere.Once garlic has roasted 10 minutes, remove sheet from oven; carefully add trout to one side (keep garlic packet on sheet).
4
Toss green beans on empty side with a drizzle of oil, salt, and pepper. Return to middle rack; roast until veggies are tender and trout is browned and cooked through, 10-12 minutes. (For 4, toss green beans on a second sheet; roast green beans on middle rack and trout and garlic on top rack.)
5
In a small bowl, combine half the vinegar, half the cream sauce, remaining mustard, and 1 tsp sugar (all the vinegar and 2 tsp sugar for 4).Heat a small pan over medium. Add cream sauce mixture. Cook, stirring occasionally, until thickened, 2-4 minutes. Remove from heat; stir in 1 TBSP butter (2 TBSP for 4). Season with salt and pepper. Cover.
6
To pot with potatoes, add roasted garlic with its oil, remaining cream sauce base, remaining Parmesan, and 1 TBSP butter (2 TBSP for 4 servings). Mash with a potato masher until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Season with salt and pepper.
7
Divide trout, green beans, and mashed potatoes between plates. Drizzle trout with creamy mustard sauce and serve. TIP: If sauce has thickened too much, add a splash of water and stir to thin.
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Adjust rack to middle position (middle and top positions for 4 servings) and preheat oven to 450 degrees. Wash and dry produce.Peel garlic. Peel and dice potatoes into ½-inch pieces. Trim green beans if necessary.Place garlic cloves in center of a small piece of foil; drizzle with oil and season with salt and pepper. Cinch into a packet and place on a baking sheet. Roast on middle rack for 10 minutes (you’ll add more to the sheet then).
2
Step 2
Meanwhile, place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 15-20 minutes. Reserve ½ cup potato cooking liquid (¾ cup for 4 servings), then drain. Return potatoes to pot and cover to keep warm.While potatoes cook, in a medium bowl, combine panko, half the Parmesan, 1 TBSP oil (2 TBSP for 4), salt, and pepper.
3
Step 3
Pat trout* dry with paper towels and season all over with salt and pepper. Place on a plate; drizzle skin sides with oil; rub to coat. Arrange skin sides down on plate.Evenly spread tops of fish with a thin layer of half the mustard. Mound with panko mixture, pressing firmly to adhere.Once garlic has roasted 10 minutes, remove sheet from oven; carefully add trout to one side (keep garlic packet on sheet).
4
Step 4
Toss green beans on empty side with a drizzle of oil, salt, and pepper. Return to middle rack; roast until veggies are tender and trout is browned and cooked through, 10-12 minutes. (For 4, toss green beans on a second sheet; roast green beans on middle rack and trout and garlic on top rack.)
5
Step 5
In a small bowl, combine half the vinegar, half the cream sauce, remaining mustard, and 1 tsp sugar (all the vinegar and 2 tsp sugar for 4).Heat a small pan over medium. Add cream sauce mixture. Cook, stirring occasionally, until thickened, 2-4 minutes. Remove from heat; stir in 1 TBSP butter (2 TBSP for 4). Season with salt and pepper. Cover.
6
Step 6
To pot with potatoes, add roasted garlic with its oil, remaining cream sauce base, remaining Parmesan, and 1 TBSP butter (2 TBSP for 4 servings). Mash with a potato masher until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Season with salt and pepper.
7
Step 7
Divide trout, green beans, and mashed potatoes between plates. Drizzle trout with creamy mustard sauce and serve. TIP: If sauce has thickened too much, add a splash of water and stir to thin.
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HelloFresh's Panko Crusted Rainbow Trout: 860 calories, 41g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan. makes Panko-Crusted Rainbow Trout one of the prepared options in 's rotating weekly lineup. The serving delivers 860 calories alongside 41g of protein, placing it at about 43 percent of a typical daily calorie goal.
Trout is a generic common name for numerous species of carnivorous freshwater fishes belonging to the genera Oncorhynchus, Salmo, and Salvelinus, all of which are members of the subfamily Salmoninae in the family Salmonidae. The word trout is also used for some similar-shaped but non-salmonid fish, such as the spotted seatrout/speckled trout. [1]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
860Calories
41gProtein
61gCarbs
49gFat
7gFiber
800mgSodium
Daily calorie contribution43% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Strict calorie restriction
Vegans
Frequently asked questions
How many calories are in Panko-Crusted Rainbow Trout?
Panko-Crusted Rainbow Trout contains 860 calories and 41 g of protein per serving, portioned as HelloFresh's Panko Crusted Rainbow Trout: 860 calories, 41g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Panko-Crusted Rainbow Trout?
Panko-Crusted Rainbow Trout is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
Rate this meal Tap a star, no signup. Real diner ratings help others choose. 0.0 /5 · 0 ratings Be the first to rate this meal ↓ By Eric Sornoso · 8 min read Updated June 2026 Opening I tracked my meal delivery spending through three summers. The pattern’s embarrassing: June hits, I promise myself...
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