Fresh trout on a bed of rocket with a ginger salad dressing
Why not refresh jaded winter palates with this zingy spring salad? With peppery rocket and a ginger-infused salad dressing, this healthy dish celebrates new-season freshness.
Low in fat but high in protein, trout – the key ingredient – is sustainably farmed right here in Britain. As an easily digestible food, it helps keep you fuller for longer making this salad a clever choice for lunch – especially as its quick to prepare.
As an alternative to rocket, why not try watercress? This peppery leaf packs in more calcium than milk and more iron than spinach as well as being rich in fibre, antioxidants and vitamin C.
Makes 4 servings:
15ml/1 tbsp olive oil
115g/4oz trout fillet, skinned
grated rind and juice of 1/2 lime
1 yellow (bell) pepper, finely chopped
1 red (bell) pepper, finely chopped
1 small bunch fresh coriander (cilantro), chopped
115g/4oz rocket (arugula) / watercress
115g/4oz smoked trout ground black pepper
For the dressing
15ml/1 tbsp sesame oil
75ml/5 tbsp white wine vinegar
5ml/1 tsp soy sauce
2.5cm/1in piece fresh root ginger, peeled and grated
1 Heat a griddle pan, brush it with the oil, then fry the trout fillet for 5–8 minutes, until it is just cooked. Lift the fillet out of the pan and place it in a shallow bowl. Flake the trout into bite size pieces, sprinkle the lime rind and juice over and set aside.
2 Make the dressing by mixing the sesame oil, vinegar, soy sauce and grated root ginger in a small jug (pitcher). Whisk thoroughly until the dressing is well combined.
3 Place the chopped yellow and red peppers, coriander and rocket/watercress in a large bowl and toss to combine. Transfer the salad to a serving dish.
4 Using kitchen scissors, cut the smoked trout into bite size pieces. Arrange the smoked trout and griddled trout fillet on the salad. Sprinkle with black pepper. Whisk the ginger dressing again and drizzle it over the salad before serving.
Affordable and easy to prepare, British trout is widely available across the UK in supermarkets, fishmongers, delicatessens and farm shops.
For more information and trout recipe ideas, visit www.britishtrout.co.uk