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This pan seared trout with shallot broccoli orzo is classy, healthy, and very yummy. I devoured this and am thinking about the next time I’m going to make it. It’s simple enough to whip up for just 2 people, but also elegant enough to make for guests.
Chef Tips:
On Ingredients & Prep:
- Steelhead trout – this fish is delicious and tastes similar to salmon but feels a bit less fatty and less fishy. The size of the filets can vary based on where you source from, so if they’re not in small enough individual filets, you can just portion them into 6 ounce pieces.
- P.S – I’ve seen steelhead trout at Costco. I haven’t tried it from there, but I’ve heard good things!
- If you can’t find steelhead trout, feel free to replace with branzino filets or regular salmon filets
- Crispy skin – I’m not usually one that loves fish skin, BUT it’s really nice with the saucy orzo and tender fish in this meal. To get a crispy fish skin, make sure to pat the skin dry and use medium high heat. Start by cooking the fish skin side down, and let this cook for a solid 2-3 minutes (longer if your pan doesn’t seem that hot). Don’t touch the fish at this point, it’s doing its thing to get crispy. Flip, then cook for another minute (longer depending on how thick your filet is), and serve immediately.
- Tomatoes can be hit or miss in the winter months. try to find the “vine” tomatoes so they aren’t too sour, and worst case, you can use 1/2 cup of canned tomatoes instead.
- Feel free to sub the broccoli out for zucchini or broccolini.
Equipment needed:
- 1 pot – to cook the orzo
- 1 pan – to char the broccoli + sear the trout
Other great fish/orzo recipes:
- Kefir Green Goddess Warm Salmon Salad
- Olive Oil Poached Halibut Dinner
- Pan Seared Salmon with Tomato Kale Pearled Couscous
Video Tutorial
Pan Seared Trout with Shallot Broccoli Orzo
Equipment
- 1 pot
- 1 Pan
Ingredients
Ingredients:
- 12 ounces steelhead trout
- 2 tablespoons olive oil
- 2 cloves garlic
- 1/4 cup chopped Parsley
- ½ lemon, cut into ¼” thick pieces
Shallot broccoli orzo
- 2 tablespoons olive oil
- 1 head broccoli, cut into 1” pieces
- 1 shallot
- 1 tomato, diced into ½” pieces
- 1 cup orzo
- 2.25 cups broth or water
- kosher salt
- Black pepper
- ¼ cup parmesan cheese
- 1/4 cup chopped Parsley
Instructions
- Prep the vegetables – dice the tomato into ½” pieces, cut the broccoli into 1” pieces, and dice the shallot. Set aside each ingredient into their own bowl, or on a corner of your cutting board. Also cut 1/2 bunch of parsley, thinly slice the ½ lemon, and mince the garlic.1/4 cup chopped Parsley, ½ lemon, 1 head broccoli, 1 shallot, 1 tomato, 2 cloves garlic
- Heat a pan on medium high heat. Add 2 tablespoons of olive oil, then add the shallots and a pinch of salt. Cook for 3-4 minutes, stirring occasionally, until the shallots turn slightly brown.2 tablespoons olive oil, kosher salt
- Add the tomatoes and another pinch of salt. Give everything a mix, then add the orzo, half of the minced garlic, and stir again.1 cup orzo, 2 cloves garlic
- Add the 2.25 cups of water or broth and bring up to a simmer. Once simmering, reduce the heat to medium and cook for 10 minutes covered.2.25 cups broth or water
- Pat the filets of fish dry. Season the trout on both sides with kosher salt and black pepper. Add a teaspoon of oil on the top side of the fish (no skin side) and sprinkle a pinch of the minced garlic and chopped parsley.12 ounces steelhead trout, Black pepper
- Heat another pan on high heat. Add a tablespoon of oil and add the trimmed broccoli. Stir, then let this cook for 2 minutes without touching it (this will help get that nice brown color we’re looking for). Stir again, then cook for another 2 minutes. Remove the broccoli from the pan and back into its original bowl.
- Add another teaspoon of oil to the pan. Add the trout, skin side down, to the hot pan. Cook for 2 minutes, then flip and cook for another 2 minutes. Remove the trout from the pan.2 tablespoons olive oil
- After the orzo has cooked for 10 minutes, give everything a stir and add the grated parmesan cheese and a few tablespoons of chopped parsley. Taste, add another pinch of salt as desired, give everything a stir, then add the broccoli. Stir again, then add several large spoonfuls to a plate.¼ cup parmesan cheese
- Add the seared trout on top of the orzo, garnish with some more parmesan cheese and chopped parsley, and enjoy!1/4 cup chopped Parsley
Nutrition
Calories: 607kcal, Carbohydrates: 64g, Protein: 16g, Fat: 33g, Saturated Fat: 6g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 22g, Cholesterol: 9mg, Sodium: 211mg, Potassium: 416mg, Fiber: 4g, Sugar: 5g, Vitamin A: 617IU, Vitamin C: 25mg, Calcium: 187mg, Iron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
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