Seared Trout + Brussels with Brown Rice

Chef's Pick

Seared Trout + Brussels with Brown Rice

  • 25 min.

  • 560 cal.

  • 2 serv.

  • No Heat

Ingredients
Instructions

Cook time: 25 minutes

Preheat oven to 400°, mix halved brussels with 1 tbsp oil + season with salt/pep + seasoning pack; place on a sheet pan + roast 17-25 min until golden + tender

Meanwhile, tear corner of rice to vent + heat in microwave 90 sec (careful—it'll be hot!)

Pat fillets dry + season with salt/pep; heat 1 tbsp oil in skillet over med-high (get that pan hot, otherwise the fish will stick); add to pan skin-side down + sear 5-6 min undisturbed until fish naturally releases from pan; flip over + cook 1-2 min until fish is cooked through

Divide trout, halved brussels + rice between plates with a squeeze of lemon onto trout—looks great!

Nutrition

Servings: 2

Amount per serving

560

Calories

29g

Fat

47g

Carbs

5g

Fiber

34g

Protein

3g

Sugars

Calories per serving

560

Total Fat

29g

38

Saturated Fat

5g

25%

Trans Fat

0g

Cholesterol

95mg

32%

Sodium

300mg

14%

Total Carbohydrates

47g

18%

Dietary Fiber

5g

18%

Total Sugars

3g

Included 0g added sugars

0%

Protein

34g

Vitamin D

110%

Calcium

10%

Iron

6%

Potassium

20%

The % Daily Value (DV) is based on a 2,000 calorie diet. Calorie amount includes all olive oil mentioned in the recipe.

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