Quick One-Pan Blackened Trout with Honey Butter
Brussels Sprout, Apple & Almond Salad
Cooking time
10 minutes
Servings
2/4
Calories
460 /serving
Let’s keep it light and springy this week, to suit the mood of the season. Simplicity rules the day when it comes to these fillets of trout, which take only a couple minutes of pan-searing. They heat to pinkly perfect with a wee whiff of garlicky peppers and cayenne, plus a spoonful of sweet, citrusy sauce made with butter, honey and lemon zest. Serve the fish with a fast and fun salad of shaved Brussels sprouts, apples and toasted almonds for all sorts of crunch.
We will send you:
- 2 Trout fillets (high-protein serving)
- 1 Lemon
- 200g Shaved Brussels sprouts
- 57g Diced apples
- 120g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 25g Sliced almonds
- 14g Honey
- 10g Garlic & Sweet Pepper spices (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)
Contains: Almonds, Milk, Trout
You will need:
Large pan
Zester
Olive oil
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Microwave
Total Fat
23 g
Saturated Fat
9 g
Sodium
590 mg
Total Carb
27 g
Sugars
14 g
Protein
38 g
Fibre
8 g
Preparation
Toast the almonds
Heat a large, dry pan on medium. Add the almonds and toast, stirring occasionally, 2 to 3 min., until lightly browned and fragrant. Transfer to a bowl and add a drizzle of olive oil, a pinch of the spices and S&P; stir well. Reserve the pan.
Make the honey butter
Meanwhile, zest the lemon. In a small bowl, microwave 2 tbsp butter (double for 4 portions), in 10 sec. increments, until softened. Add ½ the honey, ½ the lemon zest and S&P; stir well.
Make the salad
Quarter the lemon. In a large bowl, combine the juice of ½ the lemon wedges, the remaining honey and lemon zest, 3 tbsp olive oil (double for 4 portions), ½ the remaining spices and S&P. Add the baby greens, Brussels sprouts, apples and almonds; toss well.
Cook & coat the trout
Pat the trout dry with paper towel; season with the remaining spices and S&P. In the reserved pan, heat a drizzle of oil on medium. Add the trout* and cook, starting skin-sides down, 1 to 2 min. per side, or until cooked as desired. Add ½ the honey butter and cook, spooning the sauce over the trout, 1 to 2 min., until coated.
Plate your dish
Divide the salad between your plates. Top with the trout and remaining honey butter. Garnish with the remaining lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
