Express
Buttery Dill Trout
with garlicky broccoli
Prep & Cook Time: 10-15 min.
Spice Level: Not Spicy
Cook Within: 3 days
Contains: Fish (Trout), Milk
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Under %{max_calories} caloriesUnder 35g carbsPescatarianOver 30g protein
- Keto-Friendly
- Gluten-Smart
Chef
Maija Barnes
Stressed about getting dinner on the table in a timely manner? Sick of hearing, “How much longer until dinner is ready?” Well, you’re in luck! Our Express meals have been tested by our culinary team to ensure prep and cook time are nothing to worry about. Enjoy a wide variety of delicious and healthy meals that are quick-cooking to save you time in the kitchen. Time is less with Express.
In Your Box (serves 2)
- 12 oz. Broccoli Florets
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10 oz. Steelhead Trout Filets
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⅗ oz. Butter
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½ oz. Shredded Parmesan Cheese
- ¼ oz. Dijon Mustard
- 2 Garlic Cloves
- 2 Dill Sprigs
- ½ tsp. Garlic and Parsley Seasoning
- ½ tsp. Lemon N Herb Seasoning
Due to our just-in-time sourcing model, we may have to send you a substitute ingredient. Not to worry! We make sure every ingredient sent to you meets our high quality standards. We’ll keep you informed should a switch occur, so please check the ingredient labels in your meal bag.
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Nutrition (per serving) MOxlNQOr
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Calories420
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Carbohydrates14g
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Net Carbs9g
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Fat26g
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Protein39g
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Sodium1100mg
Recipe Steps
You Will Need
- Olive Oil
- Salt
- Pepper
- 1 Mixing Bowl
- 2 Large Non-Stick Pans
Before You Cook
Cooking Guidelines
To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:
- Steak and Pork 145° F (rest cooked meat, 3 minutes) |
- Seafood 145° F |
- Chicken 165° F |
- Ground Beef 160° F |
- Ground Turkey 165° F |
- Ground Pork 160° F
Customize It Instructions
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If using antibiotic free chicken breasts, pat dry. Cook until chicken reaches minimum internal temperature, 5-7 minutes per side.
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If using filets mignon, pat dry. Cook until steak reaches desired doneness, or 4-6 minutes per side for medium/medium-well. Rest, 3 minutes. Steak thickness can vary; if you receive a thinner steak, we recommend checking for doneness sooner.
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If using salmon, pat dry. Add salmon, skin-side up first, and cook until salmon reaches minimum internal temperature, 4-6 minutes per side.
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1 Prepare the Ingredients
Stem and tear dill.
Mince garlic. -
2 Cook the Broccoli
Place a large non-stick pan over medium-high heat and add 1 tsp. olive oil.
Add broccoli and garlic and parsley seasoning to hot pan and stir occasionally, 1 minute.Add 1/4 cup water, cover, and cook until tender, 4-6 minutes.Uncover and add garlic, 1/4 tsp. salt, and a pinch of pepper. Stir occasionally until broccoli is tender, 1-2 minutes.While broccoli cooks, continue recipe. -
3 Cook the Trout
Pat trout dry and season flesh side with lemon n herb seasoning and 1/4 tsp. salt.
Place another large non-stick pan over medium heat and add 1 tsp. olive oil.Add trout, skin-side up, to hot pan. Cook until trout reaches a minimum internal temperature of 145 degrees, 2-3 minutes per side.Remove from burner.While trout cooks continue recipe. -
4 Make Dill Butter and Finish Dish
In a mixing bowl, combine softened butter, dill, and mustard (to taste). Set aside.
Plate dish as pictured on front of card, topping trout with dill butter. Garnish broccoli with cheese. Bon appétit!
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