Pan-Seared Trout with Garlic-Roasted Broccoli

Quick Summary

This dish delivers a high-protein, omega-3 rich dinner in under 30 minutes. It relies on high-heat searing for the trout and quick pan-roasting for the broccoli to preserve texture and nutrients.

Ingredients

Method

1. 1. Prepare the broccoli. Heat 1 tbsp of oil in a large skillet over medium-high heat. Add broccoli, a splash of water, and cover for 3 minutes to steam. Remove lid and sauté until slightly charred. Set aside.
2. 2. Pat the trout dry. Season both sides with salt and pepper.
3. 3. Add remaining oil to the pan. Once shimmering, place fillets skin-side down. Cook for 4 minutes until crisp.
4. 4. Gently flip and cook for another 2–3 minutes. Add garlic and lemon slices in the final minute.

Nutrition Snapshot

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

Frequently Asked Questions

Can I substitute trout with salmon?

Yes, salmon works perfectly as it has a similar fat content and structural integrity.

How do I know when the trout is done?

The fish should be opaque and flake easily when nudged gently with a fork.

Is this meal freezer-friendly?

Trout is best enjoyed fresh. I recommend eating it immediately after cooking.