Panko Crusted Rainbow Trout

Panko Crusted Rainbow Trout
HelloFreshSeafood
✓ Available this week · Jun 8 – Jun 14, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Easy  ·  💰 $9–$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories860
Total Fat49g
Total Carbohydrate61g
Dietary Fiber7g
Protein41g
Sodium800mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
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7/ 10
MealFan's take
Solid choice
A mid-priced seafood that 13% heavier than the average seafood meal and ranks in the 54th percentile for protein.
Value4/5
Protein3/5
Lightness2/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Beginner cooks✓ Seafood lovers
✋ Skip if
✕ You're doing keto / low-carb✕ You're cutting calories
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ 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
860CALORIES
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
Step 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
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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HFRC-HERO_Panko-Crusted-Rainbow-Trout_Web-36aac4ca
Available this week — 12, 25 – 12, 31, 2026
Brand
HelloFresh
Category
Seafood
Difficulty
Easy
Price / serving
$9–$12/serving
Also on
EveryPlate

Nutrition Per Serving

860
kcal
Calories
41
grams
Protein
61
grams
Carbs
49
grams
Fat
7
grams
Fiber
800
mg
Sodium

Dietary Info

Pork-free

→ View this meal on HelloFresh

Ingredients

68d57c88681e58ed6e5afc1f-b70d2ab7
Panko Breadcrumbs
674894a1989edba91be33e2b-941572a0
Potatoes
64b67452a7c1f8a1e13bae55-d6d41564
Green Beans
64b67451d4684302b8753eee-286363d4
Broccoli
5d83b5be549f805d015f41d0-4e80ada0
Cream Sauce Base
64b6744aa7c1f8a1e13bab33-a7fb2d92
White Wine Vinegar
64b67450d4684302b8753ea7-0c2bcb98
Garlic
64b6744ed4684302b8753ddb-a5812044
Parmesan Cheese
5658d47379a23c39778b4567-29a522cc
Rainbow Trout
64b67450d4684302b8753e89-ac469526
Dijon Mustard
🥘
Sugar
🥘
Cooking Oil
🥘
Cooking Oil
🥘
Butter
🥘
Salt
🥘
Black Pepper

How to Make It

1

Step 1

step-4932fe00

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

step-5ba13310

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

step-2f0b6a20

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

step-a6d77530

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

step-a99cde40

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

step-ad434750

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

step-b3f62060

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.

About HelloFresh

HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.

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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

860 Calories
41g Protein
61g Carbs
49g Fat
7g Fiber
800mg Sodium
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.

Sources: Wikipedia

❓ Frequently asked questions
How many calories are in Panko Crusted Rainbow Trout?+
Panko Crusted Rainbow Trout has 860 calories per serving, with 41g protein, 61g carbs, 49g fat.
Is Panko Crusted Rainbow Trout high in protein?+
Yes. It delivers 41g of protein per serving, which we count as high-protein.
How long does Panko Crusted Rainbow Trout take to make?+
About 10 minutes, rated easy difficulty, and it serves 2.
Does Panko Crusted Rainbow Trout list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Panko Crusted Rainbow Trout cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Panko Crusted Rainbow Trout work for?+
It is tagged Pork-free.
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