Panko Crusted Trout
Panko Crusted Rainbow Trout With Roasted Garlic Potatoes, Creamy Mustard, and Roasted Broccoli
PREP TIME: 10 Minutes/ COOK TIME: 35 Minutes
SERVING SIZE: Makes 2 (Based off My Fitness Pal App)/ CALORIES: 860/ Protein 41g
DIFFICULTY LEVEL: MediumINGREDIENTS: 1/2 Cup Panko Bread Crumbs, 1/2 Cup Cream Sauce Base, 1/8 Cup White Wine Vinegar, Rainbow Trout, Broccoli, Potatoes, Garlic, 3 TBSP Parmesean Cheese, 1/8 Cup Dijon Mustard
Step 1: Prep and Roast Garlic
Adjust rack to middle position
Preheat oven to 450
Wash and dry produce
Peel garlic
Peel and dice potatoes
Cut broccoli into florets
Place garlic in the center of a small piece of foil
Drizzle with oil
Season with 1/4 TSP of salt and pepper
Clinch into a packet and place on baking sheet
Roast for 10 minutes
Step 2: Cook Potatoes
Place potatoes in a large pot with enough salted water to cover by 2 inches
Bring to a boil
Cook for 20 minutes
Reserve 1/2 Cup of potato cooking liquid, then drain
Return potatoes to pot, and cover to keep warm
In a medium bowl combine panko, half thr parmesan, 1 TBSP oil, and 1/4 TSP of salt and pepper
Step 3: Bread Trout
Pat trout dry with paper towels and season all over with salt and pepper
Place on a plate, drizzle skin sides with oil, rub to coat
Arrange skin sides down on plate
Evenly spread tops of fish with a thin layer of mustard
Mound with panko mixture, pressing firmly to adhere
Once garlic has roasted for 10 minutes, remove from sheet from oven, carefully add trout to one side
Step 4: Roast Fish and Vegetables
Toss broccoli on empty side with a drizzle of oil, and 1/4 TSP Salt and Pepper
Return to middle rack
Roast for 12 minutes
Step 5: Make Sauce
In a small bowl, combine half the vinegar, half the cream sauce, remaining mustard, and 1 TSP of sugar
Heat a small pan over medium
Add cream sauce mixture
Cook stirring occasionally until thickened for 4 minutes
Stir in 1 TBSP butter
Season with 1/4 TSP of salt and pepper
Cover
Step 6: Finish Potatoes
To a pot with potatoes, add roasted garlic with its oil, remaining cream sauce base, remaining parmesean, and 1 TBSP butter
Mash with a potato masher until smooth and creamy
Adding splashes of reserved potato cooking liquid as needed
Season with 1/4 TSP of salt and pepper
Step 7: Finish and Serve
Divide trout, broccoli, and mashed potatoes between plates
Drizzle trout with creamy mustard sauce, and serve
Serve hot and enjoy!
