Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Smoked Trout Salad
- Ingredients
- 1 Lollo Bionda (green looseleaf lettuce)
- 1 Frisée
- ½ lemon
- 2 Smoked trout (100 grams each)
- 3 Tbsps Broth
- 5 ozs Yogurt (low-fat)
- 1 Tbsp Horseradish (from a jar, prepared)
- salt
- peppers
- 1 pinch cane sugar
- 4 ozs waxy potatoes
- 2 Tbsps Canola oil
- 1 sprig rosemary
- 1 bay leaf
Rinse lettuces and spin dry, then tear into bite-sized pieces. Juice lemon and measure 2 tablespoons of juice.
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.
Scrub potatoes, peel and cut into 1 cm (approximately 1/2-inch) cubes.
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.
Rinse rosemary and shake dry. Add rosemary and bay leaf to potatoes and continue cooking until potatoes are golden brown, another 5-7 minutes.
In a bowl, toss the salad greens with the trout puree. Transfer to a large plate.
Break remaining smoked trout into pieces and scatter over the salad.
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.
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3 g | (10 %) |
Healthy, because
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.
Even smarter
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!