Informations supplémentaires
25 min.
|
590 kcal
|
easy
|
|
Printable version
1. Cook the barley
Preheat the oven to 425°F. Bring a pot of water to a boil. Pour the barley and cook 15-18 minutes until tender. Drain.
2. Setup
Chop the oregano and garlic. Zest the lemon. Cut the broccoli and the kale into pieces.
3. Cook the fish
Put the fish on a lined sheet pan. Mix the panko with the oregano, zest, a drizzle of oil, salt and pepper. Put a crust of panko on the fish. Add a drizzle of oil. Cook in the oven for 8-12 minutes.
4. Cook the vegetables
Heat a drizzle of oil in a pan over medium-high heat. Cook the broccoli and kale for 2-3 minutes. Add 2 tbs of water and let evaporate. Add the garlic, salt and pepper and cook 1-2 minutes.
5. Plate your dish
Serve the fish with the barley and the vegetables. Add lemon juice to taste.
Bon appétit!
2unitTrout Fillet
0.5unitOregano
0.5unitLemon
0.5unitBroccoli
80gCabbage, Kale
1unitGarlic Clove(s)
180gPearled Barley
20gPanko Breadcrumbs
What you need
pan, pot, strainer, sheet pan, baking paper
590 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
80g
27%
fat
13g
20%
cholesterol
87mg
29%
fiber
15g
60%
protein
41g
saturated
1g
5%
sodium
275mg
11%
sugar
3g
trans
0g