White Trout with Lemon and Oregano Crust

Informations supplémentaires

25 min. | 590 kcal | easy | Family | Printable version

1. Cook the barley Preheat the oven to 425°F. Bring a pot of water to a boil. Pour the barley and cook 15-18 minutes until tender. Drain.

2. Setup Chop the oregano and garlic. Zest the lemon. Cut the broccoli and the kale into pieces.

3. Cook the fish Put the fish on a lined sheet pan. Mix the panko with the oregano, zest, a drizzle of oil, salt and pepper. Put a crust of panko on the fish. Add a drizzle of oil. Cook in the oven for 8-12 minutes.

4. Cook the vegetables Heat a drizzle of oil in a pan over medium-high heat. Cook the broccoli and kale for 2-3 minutes. Add 2 tbs of water and let evaporate. Add the garlic, salt and pepper and cook 1-2 minutes.

5. Plate your dish Serve the fish with the barley and the vegetables. Add lemon juice to taste. It is possible to leave everything in the center of the table and let everyone help themselves. Bon appétit!

2unitTrout Fillet

0.5unitOregano

0.5unitLemon

0.5unitBroccoli

80gCabbage, Kale

1unitGarlic Clove(s)

180gPearled Barley

20gPanko Breadcrumbs

What you need pan, pot, strainer, sheet pan, baking paper

590 kcal

Amount

% daily value

Amount

% daily value

carbohydrate 80g

27%

fat 13g

20%

cholesterol 87mg

29%

fiber 15g

60%

protein 41g

saturated 1g

sodium 275mg

11%

sugar 3g

trans 0g