Poached Steelhead Trout with Herbed Broccoli

Delicate steelhead trout fillets gently poached in herb broth alongside steamed broccoli, parsnips, and fiber-rich white beans.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 6
• Cuisine: Polish
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• High-Fiber
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• High-Protein
• Low-Fat
• Low-Calorie

Tags

• one-pot
• quick
• healthy
• fresh

Ingredients

• 1.5 pound steelhead trout fillets (cut into 6 portions)
• 6 cup broccoli florets
• 1.5 pound parsnips (peeled and thinly sliced)
• 1 can cannellini beans (rinsed and drained)
• 1.5 cup vegetable broth (low-sodium)
• 2 tablespoon canola oil
• 1 tablespoon fresh parsley (minced)
• 1 teaspoon dried tarragon
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (ground)

Instructions

1. Heat canola oil in a large deep skillet over medium heat. Add the sliced parsnips and cook for 6 minutes until they begin to soften.
2. Pour in the vegetable broth, then add broccoli florets, cannellini beans, dried tarragon, salt, and black pepper, stirring gently.
3. Place the steelhead trout portions skin-side down over the simmering vegetables.
4. Cover the skillet, reduce heat to medium-low, and gently poach for 8 minutes until the trout flakes cleanly with a fork and reaches an internal temperature of 145°F.
5. Garnish with fresh parsley and serve each trout fillet with a generous portion of the poached vegetables and beans.

Notes

Thinly slicing the parsnips ensures they cook quickly and evenly alongside the tender broccoli in the poaching broth.

Nutrition (per serving)

• Calories: 385
• Protein: 31 g
• Carbohydrates: 38 g
• Fat: 12.5 g
• Fiber: 9.8 g
• Sodium: 310 mg
• Saturated Fat: 1.9 g
• Sugar: 4.5 g
• Cholesterol: 58 mg