with Lemon-Butter Sauce, Parsnip Mash, and Crunchy Broccoli
1 Preheat the oven to 400 degrees. Peel and dice the parsnips into
½-inch cubes. Place the parsnips in a large pot with a large pinch of salt
and enough water to cover. Bring to a boil, then reduce to a simmer for
about 20 minutes, until tender. Drain.
2 Toss the broccoli on a baking sheet with 1 Tablespoon oil and a pinch
of salt and pepper. Place in the oven for 20-25 minutes, tossing halfway
through cooking, until crunchy and golden brown.
3 Mince or grate the garlic. Finely chop the parsley, reserving a few
leaves for garnish. Finely chop the oregano leaves. Halve the lemon.
4 In a shallow dish, combine the panko, cayenne (to taste, we used
¼ teaspoon), parsley, garlic, and a large pinch of salt and pepper. In a
small bowl, combine the mustard and the juice of half a lemon.
5 Brush or rub the trout on all sides with the mustard-lemon mixture,
then press into the panko mixture to adhere the breading to each side.
6 Heat ¼-inch oil in a large pan over medium-high heat. Once hot, add
the trout to the pan, skin-side down, and cook for 5-7 minutes, until
crispy and golden brown. Flip to cook on the other side for 1-2 minutes,
until opaque. Set aside and season with salt and pepper.
7 Make the lemon-butter sauce: pour off the oil from the pan and wipe
it clean with a paper towel. Heat 1 Tablespoon butter in the same pan
over medium heat. Once melted, squeeze the remaining lemon half into
the pan and season with salt and pepper.
8 Return the drained parsnips to the same pot you cooked them in.
Mash with a fork or potato masher. Add the oregano to the pot and
season with salt and pepper.
9 Plate the trout and serve with the parsnip mash and crunchy
broccoli. Pour the lemon-butter sauce over the fish and garnish
with the reserved parsley leaves.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (514g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 486 | ||
Calories from Fat: 171 (35%) | ||
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Amt Per Serving | % DV | |
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Total Fat 19g | 25 % | |
Saturated Fat 5.9g | 30 % | |
Monounsaturated Fat 7.7g | ||
Polyunsanturated Fat 3.4g | ||
Cholesterol 113.9mg | 35 % | |
Sodium 345.8mg | 12 % | |
Potassium 1456.9mg | 38 % | |
Total Carbohydrate 44.2g | 13 % | |
Dietary Fiber 13.4g | 54 % | |
Sugars, other 30.8g | ||
Protein 40g | 57 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 486
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