I just discovered smoked trout at Trader Joes and I will never go back to tuna fish. These meaty fillets are packed in a tin so they can be kept in your pantry for quick, easy, weeknight meals. For those of you not sure about the strong flavor of other tinned fish like sardines, they are not fishy at all. The nutritional profile makes it a winner with over 20 grams of protein and a rich dose of omega-3 fatty acids. Here, I’m using the smoked trout on whole grain toast with some red pepper jam and lemon but use a tin with pasta, eggs, in a sandwich or on top of a fresh green salad. If your concerned about the sodium content, drain the oil which will help reduce some of sodium and omit adding other sources of salt.
Smoked Trout with Red Pepper Jam and Lemon Oil
1/4 cup extra-virgin olive oil
3 slices whole-grain bread
3 teaspoons red pepper jam
3 teaspoons grainy mustard
4 ounce tin of smoked trout, drained
2 scallions, thinly sliced
Red pepper flakes
- To make the lemon oil, using a lemon zester, remove thin strips of peel from the entire lemon. Add 1/4 cup olive oil to a small sauce pan and add the lemon peel to the oil. Cook for 5 minutes over low heat. Allow to cool. Cut lemon into wedges.
- Use a teaspoon of lemon oil per slice of bread and brush one side of the bread with the oil. Add the slices of bread to a large skillet, oil side down, and toast on one side over medium/high heat, about 4-5 minutes. Remove toast from skillet and place on a plate.
- Spread each piece of toast with 1 teaspoon of pepper jam, 1 teaspoon of grainy mustard. Top each slice with one fillet of smoked trout.
- Drizzle each slice with 1 teaspoon of lemon oil, a few flakes of red pepper, scallions and the juice from a wedge of fresh lemon.
To watch the cooking video, visit Athens Nutrition Facebook page https://www.facebook.com/athensnutrition/?ref=pages_you_manage