Hot-smoked trout & mustard salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
90%
Hot-smoked trout & mustard salad
15 min.
4
272kcal

Suggestions


If you're looking for a vibrant and nutritious meal that elevates your lunch or dinner to new heights, look no further than this Hot-smoked Trout & Mustard Salad. Bursting with flavor and packed with health benefits, this delightful dish is not just easy to prepare, but also caters to a variety of dietary preferences as it is gluten-free, dairy-free, and low FODMAP.

The combination of fresh, crisp romaine lettuce and perfectly cooked green beans creates a refreshing base, while the hot-smoked trout adds a savory bite that’s undeniably satisfying. Topped off with crunchy croûtons for texture and drizzled with a zesty dressing made from olive oil, wholegrain mustard, and fresh lemon, this salad is an explosion of tastes and textures in every bite.

Ready in just 15 minutes, it’s the perfect solution for a quick lunch or a light dinner that doesn’t compromise on flavor or nutrition. The caloric breakdown reveals a well-balanced dish with 90% health score, ensuring that you’re nourishing your body while enjoying a delicious meal. So, gather your ingredients and get ready to indulge in this deliciously healthy salad that’s as pleasing to the eyes as it is to the palate!

Ingredients

  • 200 green beans trimmed
  • head the of 1 cos lettuce separated
  • 250 trout 
  • 50 croutons 
  • tbsp olive oil 
  • tbsp coarse mustard 
  •  lemon zest 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Cook the green beans in a small pan of boiling salted water for 3-4 mins, until just tender.
  2. Drain and refresh under cold running water.
  3. Transfer to a serving bowl, add the lettuce, trout and croutons.
  4. Whisk the oil with the mustard and lemon zest and juice. Season and drizzle over the salad. Gently toss to coat and serve straight away.

Nutrition Facts

Calories272kcal
Protein25.69%
Fat48.14%
Carbs26.17%

Properties

Glycemic Index
37.5
Glycemic Load
7.15
Inflammation Score
-10
Nutrition Score
27.000869564388%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.26mg
Myricetin
0.06mg
Quercetin
4.81mg

Nutrients percent of daily need

Calories:271.92kcal
13.6%
Fat:14.93g
22.97%
Saturated Fat:2.54g
15.89%
Carbohydrates:18.26g
6.09%
Net Carbohydrates:12.67g
4.61%
Sugar:3.61g
4.01%
Cholesterol:66.25mg
22.08%
Sodium:190.57mg
8.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.92g
35.84%
Vitamin A:14051.44IU
281.03%
Vitamin K:188.29µg
179.32%
Folate:250.05µg
62.51%
Selenium:36.15µg
51.64%
Vitamin B12:2.16µg
36.04%
Phosphorus:285.18mg
28.52%
Vitamin B6:0.48mg
24.17%
Potassium:788.81mg
22.54%
Fiber:5.59g
22.38%
Manganese:0.44mg
22.03%
Vitamin B2:0.32mg
19.05%
Vitamin B1:0.28mg
18.84%
Vitamin C:14.31mg
17.35%
Vitamin B3:3.39mg
16.95%
Magnesium:65.31mg
16.33%
Iron:2.89mg
16.07%
Vitamin E:1.94mg
12.92%
Calcium:97.87mg
9.79%
Vitamin B5:0.94mg
9.45%
Copper:0.16mg
7.9%
Zinc:0.98mg
6.54%