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Pan-Roasted Fish and Steamed Broccoli<br />
Serving size: 1 fillet + 1 cup broccoli Makes: 4 servings<br />
Prep time: 10 minutes<br />
Cook time: 10 min.<br />
Ingredients:<br />
Cost:<br />
4 trout fillets at room temperature $8.00/lb.<br />
Black pepper $0.05<br />
No-salt-added seasoning $0.05<br />
1/2 lemon $0.25<br />
Parsley $0.05<br />
1 head of broccoli $2.49<br />
TOTAL: $10.89<br />
Price per serving: $2.72<br />
Directions:<br />
1. Preheat oven to 500˚. Wash the fish, pat them thoroughly dry with paper towels and<br />
season with pepper and any no-salt-added seasoning.<br />
2. Heat a large ovenproof non-stick skillet on medium high for 2-3 minutes. When the pan<br />
is very hot, add a little olive oil and swirl it around; then add the fillets, skin sides up.<br />
Sear, without disturbing for 1-2 minutes. *Cost and Nutrition Facts above do not include<br />
oil.<br />
3. Turn the fish over; immediately transfer the skillet to the oven. Roast until done, about<br />
4-6 minutes.<br />
4. Squeeze 1/2 lemon over the fish and sprinkle parsley over fish.<br />
5. Serve with steamed broccoli (see previous page for directions) and lemon wedges and<br />
enjoy!<br />
Photo acasa.ro<br />
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