Healthy Gourmet Kitchen

Millet Salad with Smoked Trout, Arugula and Cucumber

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Millet Salad with Smoked Trout, Arugula and Cucumber

Millet salad with smoked trout, arugula and cucumber - Sharp greens meets gentle belly flatterer

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Health Score:
96 / 100
35 min.

Healthy, because

Even smarter

Nutritional values

Those who struggle with a sensitive stomach are well served with millet. Because the fine grain hardly burdens the digestion. On top there is a small portion of blood-forming iron. The omega-3 fatty acids in the cereal are satiating proteins and anti-inflammatory. The latter can also raise the ability to concentrate to a new level.

If you like, you can enjoy the millet salad with cooked chicken or turkey breast fillet instead of smoked trout, or sprinkle with a handful of feta cubes. Vegans can top the salad with a handful of nuts of their choice.

1 serving contains
(Percentage of daily recommendation)
Calorie312 cal.(15 %)
Protein18 g(18 %)
Fat15 g(13 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D12.6 μg(63 %)
Vitamin E3.5 mg(29 %)
Vitamin K56.5 μg(94 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.4 mg(29 %)
Folate31 μg(10 %)
Pantothenic acid1.5 mg(25 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C14 mg(15 %)
Potassium513 mg(13 %)
Calcium48 mg(5 %)
Magnesium92 mg(31 %)
Iron4 mg(27 %)
Iodine8 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.9 g
Uric acid232 mg
Cholesterol37 mg
Complete sugar2 g


5 ¼ ozs Millet
18 ozs Vegetable broth
2 parsley
1 Chervil
4 Tbsps Canola oil
3 Tbsps apple cider vinegar
1 tsp grainy Mustard
2 handfuls Arugula
8 ozs Cucumber
2 scallions
2 Smoked trout (without skin and bones; à 125 g)
½ Tbsp olive oil
How healthy are the main ingredients?
CucumberMilletArugulaapple cider vinegarMustardolive oil

Preparation steps


Rinse millet thoroughly in a colander and drain. Place in a saucepan with the broth, bring to a boil and simmer over medium heat for about 5 minutes. Then cover and let swell for 20 minutes over lowest heat, stirring occasionally.


Meanwhile, for the dressing, wash herbs, shake dry and pluck leaves; set aside half of the parsley leaves. Finely puree remaining herbs with canola oil, vinegar and mustard, season with salt and pepper and pour into a small bowl.


Wash arugula and shake dry. Clean, wash and finely dice the cucumber. Clean and wash spring onions and cut into fine rings. Cut smoked trout fillets into coarse pieces.


Loosen millet with a fork, mix with olive oil, season with salt and pepper and place in deep plates. Arrange arugula, cucumber cubes and spring onions on top. Add trout pieces, garnish with parsley set aside and pepper over. Serve the dressing separately.