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Panko-Crusted Trout with Lemon-Butter Sauce, Parsnip Mash, and Crispy Broccoli

Panko-Crusted Trout with Lemon-Butter Sauce, Parsnip Mash, and Crispy Broccoli

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Dijon mustard and panko breadcrumbs are one of our favorite tricks to achieving a crispy, flavorful coating without frying. Crispy roasted broccoli and oregano-scented parsnips are made even more delicious by a drizzling of rich lemon-butter sauce.

Allergens:WheatMilk

Produced in a facility that processes milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybean.

Total Time35 minutes
Cooking difficultyMedium
Ingredients
serving amount
2
4
Ingredientsarrow down iconarrow down icon
serving amount
2
4

12 ounce

Trout

6 ounce

Broccoli Florets

12 ounce

Parsnip

2 clove

Garlic

¼ ounce

Parsley

½ cup

Panko Breadcrumbs

(ContainsWheat)

1 unit

Lemon

¼ ounce

Oregano

1 teaspoon

Cayenne Pepper

2 tablespoon

Dijon Mustard

Not included in your delivery

2 tablespoon

Olive Oil

1 tablespoon

Butter

(ContainsMilk)
Nutrition Values/ per serving
Nutrition Valuesarrow down iconarrow down icon
/ per serving
Energy (kJ)2694.496 kJ
Calories644 kcal
Fat30 g
Saturated Fat8 g
Carbohydrate54 g
Sugar12 g
Dietary Fiber15 g
Protein42 g
Sodium555 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Instructionsarrow up iconarrow up icon
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1

Preheat 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 crispy 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 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 crispy broccoli. Pour the lemon-butter sauce over the fish and garnish with the reserved parsley leaves. Enjoy!