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Curried Trout Lentil Salad

Serves 4


    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


      • 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


      Per serving:

      • calories413
      • protein42 g
      • total fat18 g
        • sat. fat3 g
      • total carbohydrates25 g
        • sugars6 g
        • fibre9 g
      • sodium271 mg



      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.


      In bowl, whisk together yogurt, olive oil, 1 Tbsp (15 mL) lemon juice, curry powder, and salt.


      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.



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      Going Pro

      Going Pro

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