alive logo

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.



      SEE MORE »
      Braised Belgian Endives with Orange and Tarragon
      Roasted Artichokes with Serrano Ham and Marcona Almonds

      Roasted Artichokes with Serrano Ham and Marcona Almonds

      Artichokes can be somewhat intimidating. But once you’ve made your way past its spiky exterior and removed the thistlelike choke, there lies a tender heart with a sweet flavour. The meaty bases of artichoke leaves are also edible and make perfect dipping vehicles to scoop up sauce or, in this case, a stuffing with just a touch of Spanish serrano ham and Marcona almonds. Artichokes take a bit of care to prepare—and to eat—but they present a wonderful opportunity to slow down and savour flavourful ingredients. Don’t be afraid to use your hands! How to clean an artichoke Fill a bowl large enough to accommodate artichokes with water. Cut a lemon in half, squeeze the juice into water, and drop lemon halves into water. Cut a second lemon in half and set it aside. You’ll use this to brush the artichoke as you trim it to prevent the blackening that occurs as the artichoke is exposed to oxygen. You can also rub your hands with lemon, which will stop your hands from blackening. Wash and dry your artichoke. Remove tough leaves around the base of the stem by pulling them away from the body of the artichoke, rubbing artichoke with lemon as you do so. With serrated knife, cut through artichoke crosswise, about 1 in (2.5 cm) from the top. Rub exposed part with lemon. With kitchen shears, remove spiky tips of remaining outer leaves. Use peeler to remove small leaves near the stem and the tough outer layer of the stem. Rub peeled stem with lemon. Using serrated knife once more, cut through artichoke lengthwise, severing the bulb and stem. Again, rub all exposed parts with lemon. Use small paring knife to cut around the spiky, hairlike choke and then use spoon to scoop it out. Rinse artichoke quickly under water and then place in bowl of lemon water while you prepare the remaining artichoke.