More Than Our Story

Cold Smoked Trout Salad

Cold smoked trout salad.

Total Time: 20 Minutes (*Add an hour for beet cooking)

Servings: 4

Animal Protein

Table of Contents

Inspiration

With the arrival of Spring this past Monday I thought I’d run a special Spring Salad Series where I share some of my favorite salads that are hearty enough to eat as a meal on their own. Last week I shared the recipe for a great Fresh Fig Salad, this week we’re going to check out my recipe for cold, smoked trout salad. Don’t let the name fool you – the trout is hot-smoked, but in this recipe the protein is served cold, mixed in with the salad. Combined with the toasted pumpkin seeds and the beets this salad is not only fantastic tasting, it eats like a meal. Also, shout out to Muskoka – one of my favorite places in the world – where I get the star ingredient from whenever I make this recipe at home or the family cottage!

Ingredients

Salad

  • 1 hot-smoked (Milford Bay) trout filet (*cold)
  • 2-3 cups baby arugula
  • ½ cup alfalfa sprouts
  • ½ cup micro greens
  • 2-3 small beets, boiled, diced
  • Cherry tomatoes, diced
  • 1 ripe avocado, diced
  • 1 (or 2, if small) shallots, finely diced
  • ¼ cup toasted pumpkin seeds
  • 4” piece of cucumber, sliced in half, diced
  • 2 tablespoons, black sesame seeds
  • Finishing salt
  • Freshly cracked black pepper

SMOKED FISH FACTS:
Smoked fish contains high levels of omega-3 fatty acids, which have been shown to be good for your brain, heart and immune system.

BEET FACTS:
Beets contain a high concentration of nitrates, which can help lower your blood pressure levels and lead to a reduced risk of heart disease and stroke.

Dressing

  • 3 tablespoons avocado, grapeseed or other neutral oil
  • 1 tablespoon champagne vinegar
  • Zest and juice of 1 lemon

Preparations

TIME SAVER:
Beets can be purchased pre-cooked and peeled for an easy, time-saving hack - even pickled beats from a jar are a great, easy substitute for this recipe.

Boiled Beets

  1. Place the beets in a large saucepan, add water to cover.
  2. Add the lemon juice or vinegar.
  3. Bring to a boil, then reduce heat and simmer until tender, about 45 minutes to 1 hour. 
  4. Place the saucepan under cold running water. Rinse until beets can be handled.
  5. Peeled beets and set aside.

Dressing

  1. Prepare the dressing by mixing all ingredients (minus lemon zest) in a bowl, set aside until time to serve.

Salad

  1. Start preparing the salad by adding the baby arugula, alfalfa and micro greens to a large serving bowl.
  2. Dice the beets, cherry tomatoes, avocado and shallots, and add to the large bowl.
  3. Sprinkle sesame seeds, and add finishing salt and freshly-cracked black pepper to taste.
  4. Add dressing when ready to serve and enjoy.

Tips

  • Smoked fish is high in protein, omega fatty acids and other essential nutrients, but pay attention to the amount of sodium.
Milford Bay Trout Farm Hot-Smoked Trout Fillet
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SOURCES

Picture of Denise

Denise

Denise is the most positive person you will ever meet. She takes pleasure in sharing and giving and is selfless beyond imagination. She is also an animal lover and will never miss the opportunity to say hello to any four legged friends along her journey. Denise is also an advertising and PR wizard and will charm your socks off. In 2021 her journey began becoming an irreplaceable part of More Than Our Story.

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