Smoked Trout and Veggie Salad

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
75%
Smoked Trout and Veggie Salad
45 min.
4
391kcal

Suggestions


If you're looking for a delicious and nutritious dish that embodies both flavor and health, look no further than this Smoked Trout and Veggie Salad. Perfect for a light lunch or as a vibrant side dish, this salad combines the rich, smoky flavor of trout with the freshness of seasonal vegetables, creating a delightful balance on your palate. With its gluten-free, dairy-free, and low FODMAP attributes, this recipe caters to various dietary needs while remaining very healthy.

Imagine golden-yellow crookneck squash lightly sautéed, tender Yukon Gold potatoes, and bursting wedges of juicy yellow tomatoes, all harmoniously tossed with a zesty parsley and lemon dressing. The star of the dish, smoked trout, adds a unique depth of flavor, transforming simple ingredients into an exquisite dining experience. Ready in just 45 minutes and suitable for four hearty servings, this dish is not only delicious but also simple to prepare.

Each bite becomes a journey through texture and taste, marrying the creaminess of healthy fats with the crunch of fresh veggies. Treat yourself and your loved ones to this Smoked Trout and Veggie Salad, and elevate your meals with a dish that is as satisfying as it is wholesome. Whether enjoyed on its own or paired with your favorite wine, this salad is sure to impress.

Ingredients

  • servings pepper black freshly ground
  • cup flat parsley chopped
  • 0.3 teaspoon kosher salt plus more to taste
  • tablespoons juice of lemon fresh divided
  • 0.5 teaspoon lemon zest shredded finely
  • tablespoons olive oil 
  • ounces trout smoked
  • 0.5 pound baby squash yellow very thinly sliced
  • medium tomatoes yellow cut into wedges
  • 0.8 pound yukon gold potatoes cooked cut into 1/4-in.-thick slices

Equipment

  • bowl
  • blender

Directions

  1. In a blender, whirl parsley, olive oil, 2 tbsp. lemon juice, zest, and 1/4 tsp. salt.
  2. In separate bowls, gently toss potatoes and squash with some dressing, and tomato wedges with 1 tsp. lemon juice, adding salt and freshly ground black pepper to taste.
  3. On 4 plates, evenly divide veggies and trout.
  4. Add more dressing to taste.

Nutrition Facts

Calories391kcal
Protein14.99%
Fat61.85%
Carbs23.16%

Properties

Glycemic Index
36.94
Glycemic Load
11.03
Inflammation Score
-10
Nutrition Score
25.738260932591%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
32.34mg
Luteolin
0.19mg
Kaempferol
0.9mg
Myricetin
2.23mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:390.52kcal
19.53%
Fat:27.4g
42.16%
Saturated Fat:4.17g
26.08%
Carbohydrates:23.08g
7.69%
Net Carbohydrates:19.5g
7.09%
Sugar:2.24g
2.49%
Cholesterol:60.1mg
20.03%
Sodium:203.84mg
8.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.95g
29.89%
Vitamin K:263.15µg
250.62%
Vitamin A:7358.74IU
147.17%
Vitamin C:51.9mg
62.91%
Selenium:27.11µg
38.72%
Vitamin B12:1.96µg
32.7%
Vitamin B6:0.62mg
30.91%
Vitamin E:4.48mg
29.86%
Phosphorus:258.95mg
25.9%
Potassium:900.17mg
25.72%
Magnesium:69.77mg
17.44%
Vitamin B3:3.45mg
17.24%
Manganese:0.29mg
14.72%
Fiber:3.58g
14.32%
Folate:56.89µg
14.22%
Iron:2.35mg
13.05%
Vitamin B1:0.18mg
11.94%
Vitamin B5:1.04mg
10.42%
Vitamin B2:0.17mg
10.15%
Copper:0.18mg
9.01%
Calcium:72.24mg
7.22%
Zinc:0.83mg
5.53%
Source:My Recipes