Warm Lentil Salad with Trout and Herbs
Trout is a freshwater fish rich in omega-3, and over warm, earthy lentils with a generous handful of fresh herbs, it becomes a satisfying, dinner-worthy salad. Lentils are a slow-digesting carb, so they fit prediabetes far better than rice or bread.
Warm Lentil Salad with Trout and Herbs
Recipe Card
Warm Lentil Salad with Trout and Herbs
Method: Pan-Sear · Cuisine: Mediterranean
Prep Time
10 mins
Cook
15 mins
Total Time
25 mins
Yields
2 servings
Calories
450
Best Season
Year-round
Ingredients
- 1½ cups cooked lentils (from a pouch, can, or ½ cup dry, cooked)
- 2 trout fillets (about 4 oz each), or substitute hot-smoked trout
- 2 cups arugula or mixed greens
- ¼ cup mixed fresh herbs (parsley, dill, mint), chopped
- 2 tbsp extra-virgin olive oil, divided
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 small shallot, minced
- Salt and black pepper to taste
Instructions
- 1Pat the trout dry and season with salt and pepper. Heat 1 tbsp olive oil in a skillet over medium-high and cook the fillets skin-side down 3–4 minutes, then flip and cook 2–3 minutes more until just opaque. (Skip this step if using pre-smoked trout.)
- 2Whisk the remaining 1 tbsp olive oil with the vinegar, Dijon, shallot, salt, and pepper.
- 3Warm the lentils gently (a minute in the microwave or pan), then toss with the dressing and herbs.
- 4Plate the lentils over the arugula, flake the trout on top, and finish with a little extra herb and a grind of pepper.
Tip
A pouch of pre-cooked lentils turns this into a 15-minute meal with almost no cleanup.
Nutrition
Calories450
Net Carbs18g
Total Carbs30g
Fiber12g
Protein33g
Fat20g
Omega-3 (EPA/DHA)~1g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
DinnerHigh ProteinHigh FiberMediterraneanOmega-330-Minute