Blackened Trout with Rice & Broccoli
17 reviewsA tasty, spiced-up trout filet to pimp your weekly meals !
Ingredients
Make sure you have...
Utensils
Stovetop, Frying pan, Pot (small)
recipe
Step 1
In a pot of boiling salted water, cook the rice according to package instructions. Once cooked through, drain the rice.
Step 2
Meanwhile, wash then cut the broccoli into bite-sized florets.
Step 3
Cook the broccoli in a pan of boiling salted water for 6 minutes. Once cooked through, drain the broccoli.
Step 4
Meanwhile, heat a drizzle of olive oil in a pan over medium heat. Add the trout filet skin-side down & coat in smoked paprika. Season with salt & pepper & cook undisturbed for 2-3 mins.
Step 5
After 2-3 mins, lightly drizzle the trout filet in olive oil. Flip the salmon & cook for another 3-4 mins, on low heat.
Step 6
Serve the trout filet with the rice & broccoli. Season everything to taste & enjoy !
Personal notes
Add your own flavor!
Nutrition facts
Average estimated amount for one serving
| Energy | 476 cal. |
| Fat | 12 g |
| Carbohydrates | 63 g |
| Protein | 32 g |
| Fiber | 3 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Blackened Trout with Rice & Broccoli" contains 476 Energy, 12 g of Fat, 63 g of Carbohydrates, 32 g of Protein, 3 g of Fiber.
Price per portion
| € | Nos recettes à -2 € par portion |
| €€ | Nos recettes entre 2 € et 4 € par portion |
| €€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
C Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
Scores computed by
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