Pan-Seared Trout with Charred Broccoli

Quick Summary

A fast, nutrient-dense dinner featuring crispy-skinned trout fillets and broccoli florets blistered to perfection. This meal takes under 30 minutes and is packed with Omega-3s and fiber.

Ingredients

Method

1. 1. Pat the trout fillets completely dry with paper towels. Season both sides generously with salt and pepper.
2. 2. Heat 1 tbsp oil in a large cast-iron skillet over medium-high heat. Add broccoli in a single layer. Cook undisturbed for 3-4 minutes to achieve a dark, nutty char.
3. 3. Push broccoli to the edges. Add remaining oil and place trout, skin-side down, in the center. Press gently with a spatula.
4. 4. Cook for 3-4 minutes without moving the fish. Once the skin is crisp, add butter and garlic. Flip and cook for 1 minute more.
5. 5. Remove from heat, finish with lemon zest, and serve immediately.

Nutrition Snapshot

Nutrient	Amount
Calories	450
Protein	42g
Fat	22g
Carbs	12g

Frequently Asked Questions

Can I substitute the trout?

Yes, arctic char or salmon fillets are excellent substitutes as they have similar oil content and cooking times.

How do I know when the trout is done?

The flesh should be opaque and flake easily with a fork. It will continue to cook slightly once removed from the pan.

Is this dish gluten-free?

Yes, this recipe is naturally gluten-free as it relies on fresh vegetables and high-quality fats.