Quick, one-pan meals that still feel kind of fancy

When it comes to fixing a fast dinner, I go with trout fillets. A rich, fatty fish, trout is as flavorful as salmon but the thinner fillets cook off in a jiff. Most often sold skin-on, the fish has a high skin-to-flesh ratio.

Even if you don’t care for the skin, cooking with it on intensifies the flavor and helps keep the fillet tasty and juicy. If you favor the skin, there’s plenty to savor when it cooks up to be crisp and salty. Plus, the bits and pieces left in the pan are the foundation for a terrific butter-lemon-herb sauce.



Trout is an especially healthy choice. A member of the salmon family, it is high in omega 3’s and low in fat. A lean, clean, low-calorie protein, trout is rich in vitamins and minerals The best technique for cooking trout is also the fastest.

All you need is good butter and a heavy skillet. The whole process takes less than 5 minutes from start to finish, and the short cooking time reduces the chance of those lingering fishy smells. Simply film the skillet with a neutral oil, and then sear the fish on both sides.

Add a nob of butter to the pan and baste like crazy as it melts. The trout will form a lovely crust as the butter browns into a tasty, nutty base for a lemony sauce. The method works for most fillets that are a half-inch thick — Arctic char, cod, rockfish, sea bass, etc.

It’s an easy technique adapted from restaurant chefs, whose fish must come to the table straight from the stove, hot and not overdone. This simple weeknight dinner is also dinner-party worthy. Serve with boiled new potatoes, lightly smashed and gilded with that buttery lemon pan sauce, a side salad or steamed vegetables, and crusty bread to sop up all that goodness.

A rich, fatty fish, trout is as flavorful as salmon. (Dreamstime/TNS) Serves 2, but is easily doubled. All you need for this simple recipe is a heavy skillet and good butter.

In this recipe we’ve sprinkled the trout with sesame seeds for additional crunch. The whole process takes less than 5 minutes. If you’re serving company, consider garnishing the fillets with capers or chopped olives and minced chives.

Otherwise, just a sprinkling of parsley brings the whole thing together. — From Beth Dooley. Directions Pat the trout dry with a paper towel and lightly season on both sides with salt and pepper.

Sprinkle the sesame seeds on the flesh side of the trout. Film a large heavy skillet with the oil and place over medium-high heat until shimmering. Place the trout skin-side down in the pan and cook undisturbed until the skin starts to brown and feels crisp when tapped, about 3 to 4 minutes.

Add the butter to the skillet. Using a spatula, carefully flip the fillets and baste with the melting butter and cook until the fish is cooked through and the flesh begins to flake, about 1 to 2 minutes. Remove the fish from the pan and quickly whisk in the lemon juice and yogurt and cook until it thickens, about 30 seconds.

Serve the fish, flesh side up, drizzled with the pan sauce. Garnish with parsley before serving. ____ Beth Dooley is the author of “The Perennial Kitchen.

” Find her at bethdooleyskitchen.com . ___ Here’s a one-pan enchilada dinner that’s an easy vegetarian dish and is ready, start-to-finish, in just 15 minutes.

No rolling needed! You can even shorten the preparation time by using fresh diced onions and green bell pepper available in the produce section of the market. Broken, toasted corn tortillas add a delightful crunch to the dish. ___ Tavče gravče, which translates as “beans in a pan,” is a Macedonian classic.

Traditionally, large dried white beans called tetovac, named for a city in northwestern Macedonia, are the star of the rustic dish, while onions, garlic, peppers and paprika provide deep, rich flavor and color. In this recipe from our cookbook “Milk Street 365: The All-Purpose Cookbook for Every Day of the Year,” we opted for the convenience of canned butter beans, which are plump, creamy and the best widely available alternative to tetovac beans. If butter beans are difficult to find, cannellini beans work, too.

___ Eating a filling, healthy breakfast can set the tone for your entire day. In fact, eating a morning meal has been linked to improving physical activity levels all day long . But when you forget to soak your overnight oats or don't have time to blend up a green smoothie , you may decide to cruise up to a fast food drive-thru in order to fuel your body for the day ahead.

Going to a fast food restaurant in the morning doesn't have to derail your health goals. Understanding what factors impact breakfast sandwich nutrition can go a long way in helping you feel your best throughout the day. That's why Hers analyzed over 91 breakfast sandwich , wrap, and burrito options from the biggest fast food chains in the U.

S. to discover what makes a menu item healthier than the available alternatives. Hers looked at four nutritional categories to rank each item: Now check out the best and worst fast food breakfast sandwiches, followed by our full list of 91 morning menu items.

1. Egg White Grill (Chick-fil-A®) 2. Steak, Egg & Cheese (Subway®) 3.

Meat Lovers Burrito (Jack in the Box®) and Ultimate Breakfast Sandwich (Jack in the Box®) (tied) 5. Chicken, Egg & Cheese Muffin (Chick-fil-A®) 6. Black Forest Ham, Egg & Cheese (Subway®) and Sausage Croissant (Jack in the Box®) (tied) 8.

Loaded Breakfast Sandwich (Jack in the Box®) 9. Sausage, Egg & Cheese Muffin (Chick-fil-A®) 10. Bacon, Egg & Cheese (Subway®) 11.

Breakfast Quesadilla Steak (Taco Bell®) 12. Egg, Pesto & Mozzarella Sandwich (Starbucks®) 13. ImpossibleTM Breakfast Sandwich (Starbucks®) 14.

Spinach, Feta & Egg White Wrap (Starbucks®) 15. Breakfast Quesadilla Bacon (Taco Bell®) 16. Turkey Sausage, Egg & Cheese English Muffin (Dunkin'®) 17.

Breakfast Quesadilla Sausage (Taco Bell®) 18. Chicken, Egg & Cheese Biscuit (Chick-fil-A®) 19. Turkey Bacon, Cheddar & Egg White Sandwich (Starbucks®) 20.

Sourdough Breakfast Sandwich (Dunkin'®) 21. Egg McMuffin® (McDonald's®) 22. Grande Toasted Breakfast Burrito Steak (Taco Bell®) 23.

Bacon, Sausage & Egg Wrap (Starbucks®) 24. Sausage, Egg & Cheese Biscuit (Chick-fil-A®) 25. Grande Toasted Breakfast Burrito Bacon (Taco Bell®) 26.

Double-Smoked Bacon, Cheddar & Egg Sandwich (Starbucks®) Chick-fil-A Chick-n-Minis® (Chick-fil-A®) (tied) 28. Bacon, Egg & Cheese Muffin (Chick-fil-A®) 29. Bacon Breakfast Jack® (Jack in the Box®), Bacon, Egg & Cheese Bagel (Dunkin'®), and Bacon, Egg & Cheese English Muffin (Wendy's®) (tied) 32.

Bacon, Gouda & Egg Sandwich (Starbucks®) 33. Egg & Cheese (Subway®) and Sausage, Egg & Cheese English Muffin (Wendy's®) (tied) 35. Sausage, Egg & Cheese Biscuit (Wendy's®) 36.

Breakfast Jack® (Jack in the Box®) 37. Sausage, Egg & Cheese Croissant (Dunkin'®) 38. Grande Toasted Breakfast Burrito Sausage (Taco Bell®) 39.

Bacon, Egg & Cheese Biscuit (Wendy's®), Sausage Breakfast Jack® (Jack in the Box®), and Sausage Burrito (McDonald's®) (tied) 42. Bacon, Egg & Swiss Croissant (Wendy's®) 43. Breakfast California Crunchwrap (Taco Bell®) 44.

Sausage, Cheddar & Egg Sandwich (Starbucks®) 45. Breakfast Crunchwrap Bacon (Taco Bell®) 46. Spicy Chicken Biscuit (Chick-fil-A®) 47.

Egg & Cheese Biscuit (Wendy's®) 48. Chick-fil-A® Chicken Biscuit (Chick-fil-A®) 49. Wake-Up Wrap® (Dunkin'®) 50.

Breakfast Crunchwrap Sausage (Taco Bell®) 51. Extreme Sausage® Sandwich (Jack in the Box®) 52. Sausage, Egg & Cheese McGriddles® (McDonald's®) 53.

Bacon, Egg & Cheese Biscuit (McDonald's®) 54. Bacon, Egg & Cheese McGriddles® (McDonald's®) 55. Sausage Biscuit (Wendy's®) 56.

Breakfast Baconator® (Wendy's®) 57. Sausage Biscuit with Egg (McDonald's®) and Egg & Cheese English Muffin (Dunkin'®) 59. Supreme Sourdough Breakfast Sandwich (Jack in the Box®) 60.

Sausage Biscuit (Burger King®) 61. Supreme Croissant (Jack in the Box®) 62. Fully Loaded Biscuit (Burger King®) 63.

Cheesy Toasted Breakfast Burrito Bacon (Taco Bell®) 64. Bacon, Egg & Cheese Biscuit (Chick-fil-A®) 65. Bacon, Sausage, Egg, & Cheese Croissan'wich® (Burger King®) 66.

Double Sausage, Egg, & Cheese Croissan'wich® (Burger King®) 67. Fully Loaded Croissan'wich® (Burger King®) and Hash Brown Scramble Burrito (Chick-fil-A®) (tied) 69. Cheesy Toasted Breakfast Burrito Sausage (Taco Bell®) 70.

Bacon, Sausage, Egg, & Cheese Biscuit (Burger King®) 71. Sausage Biscuit (McDonald's®) 72. Breakfast Burrito, Bacon (Wendy's®) 73.

Ham, Egg, & Cheese Biscuit (Burger King®) and Sausage McMuffin® with Egg (McDonald's®) (tied) 75. Sausage, Egg, & Cheese Croissan'wich® (Burger King®) 76. Double Sausage, Egg, & Cheese Biscuit (Burger King®) 77.

Cheesy Toasted Breakfast Burrito Potato (Taco Bell®) 78. Sausage McGriddles® (McDonald's®) 79. Breakfast Burrito, Sausage (Wendy's®) 80.

Ham, Egg, & Cheese Croissan'wich® (Burger King®) and Honey Buddy Chicken Biscuit (Wendy's®) (tied) 82. Sausage, Egg & Swiss Croissant (Wendy's®) 83. Sausage, Egg, & Cheese Biscuit (Burger King®) 84.

Egg-Normous BurritoTM (Burger King®) 85. Bacon, Egg, & Cheese Croissan'wich® (Burger King®) 86. Sausage McMuffin® (McDonald's®) 87.

Breakfast Burrito Jr. (Burger King®) 88. Maple Bacon Chicken Croissant (Wendy's®) 89.

Egg & Cheese Croissan'wich® (Burger King®) 90. Bacon, Egg, & Cheese Biscuit (Burger King®) 91. Egg & Cheese Biscuit (Burger King®) Get the data .

Find out which breakfast sandwiches support specific nutrition goals (and which ones don't). Fast Food Breakfast Sandwiches With the Most Protein Fast Food Breakfast Sandwiches With the Least Protein Fast Food Breakfast Sandwiches With the Most Calories Fast Food Breakfast Sandwiches With the Least Calories Fast Food Breakfast Sandwiches With the Most Trans Fat Fast Food Breakfast Sandwiches With the Most Net Carbs Fast Food Breakfast Sandwiches With the Least Net Carbs To gather and evaluate our list of fast food breakfast sandwiches, Hers looked at seven restaurant chains with the largest revenue in the U.S that serve breakfast items on their menu.

This included Burger King®, Chick-fil-A®, Dunkin'®, Jack in the Box®, McDonald's®, Starbucks®, Subway®, Taco Bell®, and Wendy's®. Next Hers analyzed each sandwich, wrap, or burrito item based on the following categories: Hers considered healthier items to have higher protein levels and lower amounts of calories, trans fat, and net carbs. They added a 3x multiplier to protein content and a 2x multiplier for trans fat, then averaged each menu item to create the final ranked list.

Here are three hacks to help you stay on schedule in the morning without sacrificing a quality breakfast. This stor y was produced by Hers and reviewed and distributed by Stacker. With our weekly newsletter packed with the latest in everything food.

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