EatSmarter exclusive recipe

Smoked Trout Salad

with Potato Croutons and Horseradish Dressing
4.5
Average: 4.5 (4 votes)
(4 votes)
Smoked Trout Salad

Smoked Trout Salad - Refined and sophisticated, yet simple

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Health Score:
9,9 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
309
calories
Calories

Healthy, because

Even smarter

Nutritional values

The much sought-after omega-3 fatty acids that are so good for the heart and blood vessels are by no means only found in sea fish: trout in particular contain a particularly large quantity of them and also provide a thick portion of protein.

Treat yourself to the noble salad trout fillet from controlled or organic farming. Take the airtightly packed fish out of the package about 15 minutes before preparation to allow the fine smoke aroma to develop better!

1 serving contains
(Percentage of daily recommendation)
Calorie309 kcal(15 %)
Protein26 g(27 %)
Fat14 g(12 %)
Carbohydrates16 g(11 %)
Sugar added2 g(8 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D20 μg(100 %)
Vitamin E4.5 mg(38 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.4 mg(29 %)
Folate55 μg(18 %)
Pantothenic acid1.9 mg(32 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C26 mg(27 %)
Potassium864 mg(22 %)
Calcium150 mg(15 %)
Magnesium57 mg(19 %)
Iron1.8 mg(12 %)
Iodine13 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids2.4 g
Uric acid335 mg
Cholesterol63 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
Lollo Bionda (green looseleaf lettuce)
1
½
2
Smoked trout fillets (100 grams each)
3 tablespoons
5 ounces
1 tablespoon
Horseradish (from a jar, prepared)
1 pinch
4 ounces
2 tablespoons
1 sprig
1
Preparation

Kitchen utensils

1 Skillet (non-stick), 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Immersion blender, 1 deep bowl, 1 Salad spinner

Preparation steps

1.
Smoked Trout Salad preparation step 1

Rinse lettuces and spin dry, then tear into bite-sized pieces. Juice lemon and measure 2 tablespoons of juice.

2.
Smoked Trout Salad preparation step 2

Using your hands, break 1 trout fillet into pieces. In a tall vessel, mix together trout, lemon juice, broth, yogurt and horseradish. Puree with an immersion blender. Season with salt, pepper and sugar and refrigerate.

3.
Smoked Trout Salad preparation step 3

Scrub potatoes, peel and cut into 1 cm (approximately 1/2-inch) cubes.

4.
Smoked Trout Salad preparation step 4

Heat the canola oil in a non-stick skillet over medium-high heat. Add diced potatoes and cook, turning frequently, until crispy, about 5 minutes.

5.
Smoked Trout Salad preparation step 5

Rinse rosemary and shake dry. Add rosemary and bay leaf to potatoes and continue cooking until potatoes are golden brown, another 5-7 minutes.

6.
Smoked Trout Salad preparation step 6

In a bowl, toss the salad greens with the trout puree. Transfer to a large plate.

7.
Smoked Trout Salad preparation step 7

Break remaining smoked trout into pieces and scatter over the salad.

8.
Smoked Trout Salad preparation step 8

Remove rosemary and bay leaf from the skillet. Drain potatoes on paper towels. Season with salt and pepper, scatter over the salad and serve immediately.