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plated smoked trout and arugula salad

Smoked Trout & Arugula Salad with a Lemon Vinaigrette

A 10-minute, no-cook, anti-inflammatory power lunch designed for PCOS management, featuring smoked trout, avocado, and fresh greens.

  • Total Time: 10
  • Yield: Servings: 1-2

Ingredients

For the Salad:

  • 5 oz smoked trout fillets, skin removed

  • 5 oz fresh arugula

  • 1 avocado, sliced

  • ½ cucumber, thinly sliced

  • 4 radishes, thinly sliced

  • 2 tbsp fresh dill or chives, chopped

For the Lemon Vinaigrette:

  • 3 tbsp extra virgin olive oil

  • 2 tbsp fresh lemon juice

  • 1 tsp Dijon mustard

  • ¼ tsp sea salt

  • ⅛ tsp black pepper

Instructions

  1. Make dressing: Combine all vinaigrette ingredients in a jar. Shake vigorously until emulsified.

  2. Flake trout: Using a fork, gently break trout into bite-sized pieces.

  3. Assemble: Divide arugula between two plates. Top with trout, avocado, cucumber, and radishes.

  4. Dress: Drizzle with vinaigrette and garnish with fresh herbs.

  5. Serve: Enjoy immediately.

Notes

  • Look for hot-smoked trout fillets (not cold-smoked/lox-style).

  • For meal prep, store components separately and assemble fresh.

  • Add a soft-boiled egg for extra protein if desired.

 

Calories: ~450 kcal

  • Author: Emma Carter
  • Prep Time: 10
  • Category: Lunch, Main Course
  • Method: No-Cook
  • Cuisine: American
  • Diet: Gluten Free

Find it online: https://flavorflux.com/smoked-trout-arugula-salad-pcos/