Smoked Trout Salad

From EatingWell: September/October 2008 — Subscribe Now!

The fast of Yom Kippur is often broken with smoked fish as in this trout salad. This easy dinner, which can be made ahead, is great for any night, holiday or not. Serve it on a bed of greens to dress it up and add a whole-grain bagel to make it a substantial meal.

2 servings

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

4 ounces skinned smoked trout fillet, flaked
1/4 cup minced celery
2 tablespoons minced shallot
2 tablespoons low-fat mayonnaise
2 tablespoons reduced-fat sour cream
1 teaspoon minced freshly grated lemon zest
2 tablespoons lemon juice
1 tablespoon minced fresh dill, or 1 teaspoon dried
1/2 teaspoon freshly ground pepper
2 cups mixed salad greens
1 plum tomato, sliced

Preparation

Combine trout, celery, shallot, mayonnaise, sour cream, lemon zest, lemon juice, dill and pepper in a medium bowl. Arrange salad greens and tomato on 2 plates and top with the trout salad.

Nutrition

Per serving: 169 calories; 9 g fat (3 g sat, 1 g mono); 21 mg cholesterol; 8 g carbohydrates; 15 g protein; 1 g fiber; 741 mg sodium; 239 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value), Vitamin A (20% dv), Folate (19% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 2 lean meat, 1/2 fat