Lake Trout With Nuoc Mam Gung and Broccoli

Gluten Free
Dairy Free
Health score
38%
Lake Trout With Nuoc Mam Gung and Broccoli
30 min.
4
447kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that’s not only delicious but also healthy? Look no further than this vibrant Lake Trout with Nuoc Mam Gung and Broccoli! This gluten-free and dairy-free recipe is perfect for those who want to indulge in a flavorful meal without compromising on dietary needs.

In just 30 minutes, you can whip up a delightful main course that serves four, making it ideal for family gatherings or a cozy dinner with friends. The star of the dish, lake trout, is a firm-fleshed fish that pairs beautifully with the zesty and aromatic sauce made from fresh garlic, ginger, and a kick of chilies. The addition of lime juice and fish sauce brings a tangy depth that will tantalize your taste buds.

But let’s not forget about the broccoli! Roasted to perfection, it adds a lovely crunch and vibrant color to your plate. This dish is not just about taste; it’s also a feast for the eyes. With a caloric breakdown that balances protein, fats, and carbs, you can enjoy a satisfying meal that nourishes your body.

So, roll up your sleeves and get ready to impress your loved ones with this delightful recipe that’s sure to become a favorite in your kitchen!

Ingredients

  • pound broccoli 
  • tablespoons canola oil divided
  •  pepper flakes fresh hot minced stemmed seeded (jalapeño, serrano, or Thai bird)
  • Handful cilantro leaves fresh chopped
  • 24 ounce fish fillet (lake trout, salmon, or other firm-fleshed fish)
  • tablespoons fish sauce 
  •  garlic clove 
  • inch ginger minced peeled
  • tablespoon lime 
  • servings pepper black freshly ground
  • 0.3 cup rice vinegar 
  • tablespoons sugar 

Equipment

  • bowl
  • frying pan
  • oven
  • knife
  • whisk
  • roasting pan
  • spatula
  • mortar and pestle
  • tongs
  • peeler

Directions

  1. Adjust oven racks to upper middle and lower middle position. Use a vegetable peeler to peel the broccoli stems, then cut the broccoli lengthwise into 2-inch-wide pieces.
  2. Transfer broccoli pieces to a roasting pan large enough to fit them in a single layer.
  3. Smash garlic and a teaspoon of salt in a mortar and pestle or with the back of a knife until it is a paste.
  4. Transfer to a small bowl and whisk in vinegar and 4 tablespoons canola oil.
  5. Pour this mixture over the broccoli, season with salt and pepper, and toss until evenly coated.
  6. Transfer roasting pan to the bottom rack of oven and cook for 7 minutes. Flip the broccoli pieces with a pair of tongs and continue roasting until the broccoli is tender and a sharp knife easily pierces the stem, about 8 minutes longer. Set aside when done.
  7. Meanwhile, season the fish fillets with salt and pepper.
  8. Heat remaining 2 tablespoons canola oil in an ovenproof skillet or cast-iron skillet over medium-high heat. When oil starts to shimmer, add the fillets skin-side down and cook until bottom starts to brown, 4 to 5 minutes. Carefully use a spatula to move the fillets to make sure the skin isn’t stuck to the pan, and then transfer pan to top rack in the oven to finish cooking the fish, 5 to 8 minutes.
  9. Combine garlic, chilies, ginger, sugar, lime juice, and fish sauce in a small bowl. Set aside.
  10. Serve the fish and broccoli with the sauce in a small container on the side, or spoon some of the sauce on top of the fish. If you’d like, garnish with some cilantro.

Nutrition Facts

Calories447kcal
Protein33.83%
Fat47.91%
Carbs18.26%

Properties

Glycemic Index
84.52
Glycemic Load
8.91
Inflammation Score
-9
Nutrition Score
33.085217475891%

Flavonoids

Hesperetin
3.87mg
Naringenin
0.31mg
Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.09mg
Quercetin
4.29mg

Nutrients percent of daily need

Calories:447.12kcal
22.36%
Fat:24.49g
37.67%
Saturated Fat:2.69g
16.8%
Carbohydrates:20.99g
7%
Net Carbohydrates:17.33g
6.3%
Sugar:12.97g
14.41%
Cholesterol:85.05mg
28.35%
Sodium:1542.45mg
67.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.91g
77.81%
Vitamin C:137.02mg
166.08%
Vitamin K:139.52µg
132.87%
Selenium:76.09µg
108.71%
Vitamin B12:2.77µg
46.23%
Vitamin B3:8.11mg
40.57%
Phosphorus:380.73mg
38.07%
Vitamin E:5.45mg
36.31%
Vitamin D:5.27µg
35.15%
Vitamin B6:0.69mg
34.31%
Folate:128.21µg
32.05%
Potassium:1025.82mg
29.31%
Magnesium:108.67mg
27.17%
Manganese:0.44mg
22.05%
Vitamin A:995.49IU
19.91%
Vitamin B2:0.28mg
16.29%
Vitamin B5:1.58mg
15.84%
Fiber:3.66g
14.63%
Iron:2.28mg
12.66%
Copper:0.24mg
12.03%
Vitamin B1:0.18mg
11.7%
Calcium:89.32mg
8.93%
Zinc:1.16mg
7.75%