A thin mustard layer helps seasoned crumbs stay on the trout while it roasts. The lentils can simmer as the fish cooks, making this a composed dinner without a separate sauce or complicated timing.
Serves: 4
Prep: 15 minutes
Cook: 30 minutes
Ingredients
- 4 trout fillets, about 5 ounces each
- 1 tablespoon Dijon mustard
- 1/2 cup panko breadcrumbs
- 1 tablespoon olive oil
- 1 cup green lentils, rinsed
- 3 cups low-sodium vegetable broth or water
- 1 small shallot, minced
- 1 tablespoon lemon juice
- 2 tablespoons chopped parsley
- 1/2 teaspoon fine salt
- 1/4 teaspoon black pepper
Method
- Heat the oven to 400°F. Combine lentils and broth in a saucepan, bring to a boil, then cover and simmer for 20 to 25 minutes until tender but intact.
- Pat trout dry and set skin-side down on a lined sheet pan. Season with salt and pepper, then spread a thin layer of Dijon over each fillet.
- Mix panko with olive oil and half the parsley. Press the crumbs lightly onto the mustard.
- Roast trout for 10 to 14 minutes, depending on thickness, until it flakes easily and reaches 145°F at the thickest part.
- Drain lentils if needed and toss with shallot, lemon juice, remaining parsley, and a pinch of salt. Serve trout over the warm lentils.
Variations
Use haddock or another firm white fish and check for 145°F at the thickest point. Add a teaspoon of capers to the lentils, or replace parsley with dill.
Storage and reheating
Refrigerate fish and lentils separately within 2 hours and use within 2 days. Reheat lentils in a saucepan with a splash of water; gently warm fish until hot, knowing the crumb will soften.
Read the the freezer inventory meal-planning guide and the plan-leftovers-as-next-day-lunch guide for more practical dinner planning. Add this recipe to the Lucru Home meal planner and note any missing ingredients before shopping.
