Green Salad with Smoked Trout
Green Salad with Smoked Trout - Asian horseradish adds spicy heat to the dressing
Healthy, because
Even smarter
Nutritional values
This colorful salad is not only a visual delight. The fine fish fillets provides bone-strengthening vitamin D, while the yogurt contains calcium and protein.
If you'd like the dressing less spicy, use mustard or horseradish instead of the wasabi paste. If you're a fan of tart flavors try this recipe with pink grapefruit or 1/2 pomelo instead of the orange.
(Percentage of daily recommendation)
| Calorie | 277 cal. | (13 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 20 μg | (100 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 4.4 μg | (147 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 839 mg | (21 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 351 mg | |||
| Cholesterol | 60 mg |
Ingredients
- Ingredients
- 1 small Romaine lettuce
- 1 small Radicchio
- 1 small Orange
- 5 ozs Yogurt (low-fat)
- 1 tsp Wasabi paste
- salt
- peppers
- 2 slices Whole Grain Rye Rolls
- 2 Smoked trout (each about 3.5-4 oz.)
Kitchen utensils
Preparation steps
Rinse romaine and radicchio and spin dry. Cut leaves into bite-sized pieces.
Peel the orange, removing bitter white pith. Working over a bowl to catch the juices, cut between membranes to remove whole segments.
Combine yogurt, 2 tablespoons orange juice and the wasabi paste, then season lightly with salt and pepper.
Toast the bread in a toaster or dry pan until crispy.
Cut bread into cubes. Flake trout into pieces.
Mix salad leaves, orange segments, croutons and dressing in a bowl. Gently fold in trout pieces and serve.
