Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Trout with Broccoli
20 min., ready in 32 min.
Time:
436
calories
Calories:
Health Score:
75 / 100
Ingredientsfor
- Ingredients
- 4 trout (ready to cook, each 300 grams)
- lemon juice
- salt
- peppers (ground)
- 50 grams Pastry flour
- 2 Tbsps clarified butter
- 500 grams Broccoli
- 3 Tbsps butter
- 2 Tbsps freshly chopped parsley
Preparation
1.
Rinse the trout and pat dry. Sprinkle inside and outside with lemon juice and season with salt and pepper. Coat the fish in the flour.
2.
In a pan heat 2 tablespoons clarified butter and cook the fish until golden brown on each side for 5-6 minutes. When the dorsal fin slightly pulls out, the fish is done.
3.
Rinse the broccoli and drain. Lightly sauté in 1 tablespoon butter. Season with salt, add a little water, cover and cook until tender, about 5 minutes.
4.
Remove the trout from the pan and arrange on warmed plates.
5.
Froth the remaining butter in the pan and let brown slightly. Spread over the fish and garnish with almonds and parsley. Serve with the broccoli.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |