Low-Carb Blue Trout Recipe (La Truite Au Bleu)

Low-Carb Blue Trout Recipe (La Truite Au Bleu) by Dana Carpender

Low-Carb Blue Trout Recipe
Image by PublicDomainPictures from Pixabay

Originally published in CarbSmart Magazine Issue 3.

This recipe is for those of you who love to sit quietly on a stream bank, listening to the chuckling water and the rustling leaves while you wait for a trout to bite. Why must you be a fisherman – or at least very good friends with a fisherman? Because it requires that your trout be strictly fresh. Heck, I’ve seen recipes that tell you to take a trout out of the restaurant aquarium, knock it on the head, gut it, and cook it immediately. That’ll give you an idea of kind of “fresh” we’re talking about. Unless you have a really extraordinary fish market in town, you’ll need an angler to help you out on this one. But it’s a classic, classic recipe, and really very simple. Too, it neatly sidesteps all that messy, carby business of flour and cornmeal.

Before the fish even comes home, make “court-bouillon”:

Here’s how:


Low-Carb Blue Trout Recipe (La Truite Au Bleu)

This recipe is for those of you who love to sit quietly on a stream bank, listening to the chuckling water and the rustling leaves while you wait for a trout to bite


  • 1 cup white wine vinegar
  • 2 quarts water
  • 1 celery rib, in chunks
  • 1 onion, peeled and in chunks
  • 1 sprig fresh rosemary
  • 1 bay leaf
  • 1 sprig thyme
  • 1 sprig parsley
  • 1 tablespoon whole peppercorns
  • 2 pounds of the freshest trout you can find!


  1. Put everything but the trout in a big, non-reactive kettle, and bring to a simmer. Let it simmer gently for 30 minutes. You can, at this point, cover it, turn off the burner, and let it cool while you go fishing.
  2. Okay, you’ve got your super-fresh trout. Bring them home, and while you’re gutting them, turn the heat on under the kettle of court-bouillon. You need it simmering again. Gut your trout, but do not wash the outsides – you can rinse them very quickly, but it’s the natural coating of the fish that turns blue on contact with the acidic court-bouillon, giving the dish its name. Leave the fishies whole.
  3. When the court-bouillon is simmering, plunge your trout into it. Let them simmer for 15-20 minutes. Lift them out carefully with a couple of slotted spoons, and serve. Tradition is divided as to whether you should serve your Truit au Bleu with lemon wedges or “sauce vinaigrette” – vinaigrette dressing. If you choose the latter, a simple dressing of 1/3 cup extra virgin olive oil, 3 tablespoons of the same white wine vinegar you used in the court-bouillon, a teaspoon or two of Dijon mustard, and a pinch of salt and pepper is best. Chopped fresh parsley would not come amiss, either.
  4. As you can see, this preparation adds virtually no carbs nor calories to the trout.


Servings will depend on how many trout you have and how big they are. 8 ounces of trout flesh will have 336 calories, 42% from fat. (This argues in favor of adding that vinaigrette – it will increase the fat percentage.) 47g protein, 0g carbohydrate. Trout is an outstanding source of vitamin B12, an excellent source of thiamin, riboflavin, and niacin, and a good source of pyrodoxine (B6). Iron and zinc, too! Plus think of the vitamin D you got from sitting in the sun catching them!


  • Serving Size: 8 oz. filet
  • Calories: 336
  • Sugar: 0g
  • Trans Fat: 0g
  • Carbohydrates: 0g
  • Protein: 47g
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Low-Carb Blue Trout Recipe

More Low Carb Recipes & Articles by Dana Carpender.

CarbSmart Magazine May 2013 PDF Version

Originally published in the May 2013 issue of CarbSmart Magazine.

131 Pages. Articles by Dana Carpender, Amy Dungan, Ed Stockly, Susie T. Gibbs, Tracey Rollison, Misty Humphrey, and many more. Also includes 24 low carb/high fat recipes.

Low-Carb Blue Trout Recipe

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