This protein-packed superfood salad combines omega-rich trout, lentils, crispy veggies, and a creamy warming curry dressing to create a nutritious and elegant weeknight meal in a bowl. Salmon can be substituted for trout if desired.
Great white
Yogurt is a great choice as a base for creamy dressings. For this purpose, it’s best to use regular yogurt, which is thinner in consistency than Greek yogurt.
Curried Trout Lentil Salad
Ingredients
- 1 lb (450 g) trout fillet
- 3/4 cup (180 mL) plain yogurt
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 Tbsp (30 mL) fresh lemon juice, divided
- 2 tsp (10 mL) yellow curry powder
- 1/4 tsp (1 mL) salt
- 2 cups (500 mL) cooked black or green lentils
- 1 cup (250 mL) sliced radish
- 1 1/2 cups (350 mL) sliced cucumber
- 2 cups (500 mL) arugula
Nutrition
Per serving:
- calories413
- protein42 g
- total fat18 g
- sat. fat3 g
- total carbohydrates25 g
- sugars6 g
- fibre9 g
- sodium271 mg
Directions
01
Preheat oven broiler. Place fish on rimmed baking sheet lined with parchment paper, season with salt and freshly cracked black pepper to taste, and broil until cooked through, 6 to 7 minutes. Let cool slightly, then flake flesh into large pieces and set aside.
02
In bowl, whisk together yogurt, olive oil, 1 Tbsp (15 mL) lemon juice, curry powder, and salt.
03
In 4 individual salad bowls, place cooked lentils and toss with remaining lemon juice. Top with radish, cucumber, and trout pieces. Drizzle on yogurt dressing and top with arugula.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
