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Curried Trout Lentil Salad

Serves 4

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    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.

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    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.

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    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.

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      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.