banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Trout Lentil Salad with Microgreen Pesto Dressing

Serves 4.

    Share

    Trout Lentil Salad with Microgreen Pesto Dressing

    If you’re going to serve a salad as a main dish, it had better impress. As a celebration of enticing textures and awakening flavours, this one certainly does just that. You can use one type of microgreen for the pesto (try basil, mustard, kale, or radish) and another for the salad, such as sunflower, red cabbage, pea shoots, or arugula.

    Advertisement

    Dark delight

    Named after the whale caviar they resemble, black (beluga) lentils are worth seeking out. They are less earthy-tasting than other lentils and hold their shape once cooked, making them a stand-out addition to salads.

    Tip: Leftover pesto is exceptional as a sandwich spread or stirred into a pot of cooked pasta. Wild salmon or Arctic char would be two nutritious and sustainable alternatives to trout.

    Advertisement

    Trout Lentil Salad with Microgreen Pesto Dressing

    Ingredients

    • 2/3 cup (160 mL) black (beluga) lentils
    • Pinch of salt
    • 1 lb (450 g) rainbow trout fillets
    • 4 cups (1 L) microgreens, divided
    • 2 garlic cloves, minced
    • 1/4 cup (60 mL) hemp hearts
    • Juice of 1/2 lemon
    • 1/3 cup (80 mL) grated Parmesan cheese
    • 1/4 cup (60 mL) + 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
    • 8 cups (2 L) salad greens
    • 1 cucumber, chopped
    • 1/3 cup (80 mL) sliced oil-packed sundried tomatoes
    • 2 green onions, sliced
    • 2 Tbsp (30 mL) unsalted shelled pistachios
    • 2 Tbsp (30 mL) drained capers

    Nutrition

    Per serving:

    • calories577
    • protein43g
    • fat29g
      • saturated fat5g
      • trans fat0g
    • carbohydrates38g
      • sugars5g
      • fibre16g
    • sodium599mg

    Directions

    01

    Place lentils, 3 cups (750 mL) water, and salt in medium-sized saucepan. Bring to a boil, reduce heat to medium-low, and simmer until lentils are tender but not mushy, about 25 minutes. Drain and set aside.

    02

    Meanwhile, heat oven to 400 F (200 C). Season trout with salt and place on parchment paper-lined baking sheet. Bake until trout is just cooked through in centre, about 12 minutes. Let cool for a few minutes and then gently break apart flesh with fork.

    03

    To make microgreen pesto, in food processor, pulse together 2 cups (500 mL) microgreens, garlic, hemp hearts, and lemon juice until well combined. Add Parmesan and then drizzle in 1/4 cup (60 mL) oil through the top feed tube with machine running. To make vinaigrette, whisk together 3 Tbsp (45 mL) pesto, 2 Tbsp (30 mL) oil, 1 Tbsp (15 mL) water, and a couple pinches of salt.

    04

    To assemble salad, divide salad greens, lentils, cucumber, sundried tomatoes, green onions, pistachios, and capers among serving plates. Top with trout and 2 cups (500 mL) microgreens. Drizzle on microgreen dressing.

    Advertisement

    Like this recipe?

    This recipe is part of the Small But Mighty collection.

    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.