Pan-Seared Lemon-Herb Rainbow Trout with Broccoli
A delicate trout fillet baked with lemon slices, fresh dill, and a bed of roasted broccoli.
- Time
- 30 min
- Serving
- 432 kcal
- Ingredients
- ≈ $4.72
- Protein
- 45 g
Ingredients
- 1 Trout steakspack 500 g ≈ $9.00 200 g
- 2 Fresh broccolipack 400 g ≈ $2.00 150 g
- 3 Lemon≈ $4.70 per kg 40 g
- 4 Dillpack 50 g ≈ $1.80 5 g
- 5 Olive oil 8 ml
- 6 Salt 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Preheat oven to 400°F (200°C). Trim broccoli into florets and rinse.
Spread broccoli in a greased 8x12-inch baking dish, drizzle with half the olive oil, sprinkle lightly with salt, and roast for 8 minutes.
Pat trout1 dry, season with salt, and brush with remaining oil.
Place trout1 next to broccoli, top with lemon3 slices and fresh2 dill4.
Roast another 12–15 minutes until trout1 is opaque and broccoli is tender.
Let rest 2 minutes before serving with a lemon3 wedge.
Tips
- Why it works
- Pat the trout dry before baking to prevent steam from making the skin soggy. Wet skin won’t crisp.
- Substitutions
- Use frozen broccoli (thawed, no need to rinse) or swap lemon for 1 tbsp vinegar in the oil for broccoli.
- Common mistakes
- Overcooking turns the trout opaque and dry; check doneness at 16 minutes. It should flake easily.
- Storing and reheating
- Eat fresh or within 1 day. Reheat broccoli in a pan for 2 minutes; trout reheats poorly.
- Serve with
- Pair with a simple arugula salad dressed with olive oil and a pinch of salt for a light weeknight meal.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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