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Description
For a light and delicious one-pan meal, give trout and asparagus the springtime treatment with fresh lemon, garlic, Parmesan, and panko (plus a touch of tarragon, if you’ve got it). The dish looks fancy enough for guests but you can pull it off on a weeknight — and clean-up is easy. Look for trout fillets that are already butterflied, with the backbones removed. And buy thicker asparagus stalks so they cook in the same time as the fish. The recipe is a Yummly original created by Rima Kleiner, MS, RDN.
Ingredients
- 1 lemon (halved)
- 3 cloves garlic (divided)
- 1 lb. asparagus (thick stalks about 3/4 inch wide at the base)
- 1 3/4 lb. trout fillets (butterflied, with backbones removed)
- 2 Tbsp. milk (plain Greek yogurt, whole-, or lowfat)
- 2 tsp. Dijon mustard
- 1/4 cup panko breadcrumbs
- 4 Tbsp. grated Parmesan cheese (divided, plus shaved or grated Parmesan for serving)
- 2 tsp. extra-virgin olive oil
- 1/2 tsp. kosher salt
- 1/2 tsp. black pepper (preferably freshly ground)
- cooking oil spray (preferably olive oil spray)
- 1 tsp. fresh tarragon (or parsley, chopped)
Directions
- Preheat oven to 425°F with rack in upper third. Line a sheet pan with parchment paper.
- Zest half of the lemon. Cut lemon in half and juice the zested half into a small bowl. Thinly slice other lemon half into 4 slices. Mince garlic. Snap tough ends from asparagus. If needed, cut off and discard heads and gills from trout, but leave skin on fish. Set ingredients aside.
- Combine yogurt, mustard, and two-thirds of the garlic in the bowl with the lemon juice.
NutritionView More
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| Calories400Calories from Fat170 |
| % DAILY VALUE |
| Total Fat19g29% |
| Saturated Fat3.5g18% |
| Trans Fat |
| Cholesterol120mg40% |
| Sodium550mg23% |
| Potassium1040mg30% |
| Protein48g |
| Calories from Fat170 |
| % DAILY VALUE |
| Total Carbohydrate13g4% |
| Dietary Fiber4g16% |
| Sugars3g |
| Vitamin A20% |
| Vitamin C50% |
| Calcium25% |
| Iron40% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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