Trout and spelled salad with watercress

Looking for a quick and nutritious lunch option? Our trout and spelled salad with watercress is the perfect choice. This salad is easy to make and full of health benefits. It combines the goodness of fully cooked spelled, the unique taste of smoked trout and the freshness of steamed broccoli. Packed with protein, omega-3 fatty acids, vitamins and minerals, this delicious meal will keep you energized throughout the day. With minimal prep time, you’ll have a healthy and satisfying meal in no time!

Ingredients

  • 85g thin-stemmed broccoli
  • Juice ½ orange
  • 1 tbsp chopped flat-leaf parsley
  • 140g ready-to-eat spelled
  • 140g hot smoked trout, flaked
  • large handful of watercress

Preparation steps

  1. Steam the broccoli for 3 minutes until al dente.
  2. Mix orange juice, parsley and spelled.
  3. Top the mixture with the steamed broccoli.
  4. Add trout and watercress as a final layer.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
415 10g 2g 36g 3g 10g 41g 2.6g

Equipment and tools

To prepare this trout and spelled salad with watercress recipe, you will need the following equipment and tools:

  • cutting board
  • Knife
  • Bowl
  • Whisk
  • measuring cup
  • measuring spoon
  • Serving plate

Allergen information

This recipe for trout and spelled salad with watercress contains the following allergens:

  • Trout
  • Spelt

Please be aware of these allergens if you or your guests have dietary restrictions or allergies.

Storage and leftovers

If there are any leftovers from this trout and spelled salad, you can store them in an airtight container in the refrigerator for up to 2 days. Make sure you consume it within this time frame to get the best flavor and quality.

Health benefits of trout and spelled salad with watercress

When it comes to a nutritious and filling meal, trout and spelled salad with watercress is a standout choice. Packed with healthy ingredients and full of flavor, this salad will not only tantalize your taste buds but also offer numerous health benefits.

1. Rich in essential nutrients

With its combination of trout, spelt, and watercress, this salad is a powerhouse of essential nutrients. Trout, a rich source of protein, is rich in omega-3 fatty acids, which are known to support heart health and help reduce inflammation in the body. Spelled, a whole grain, offers an abundance of vitamins, minerals and fiber, contributing to improved digestion and overall well-being. Finally, watercress is a nutrient-dense leafy green full of vitamins A, C, and K, as well as antioxidants that promote healthy skin and a strengthened immune system.

2. Promotes heart health

By incorporating hot-smoked trout into the salad, you’re adding a heart-healthy protein that’s low in saturated fat and high in omega-3 fatty acids. These essential fatty acids have been proven to reduce the risk of heart disease by improving blood lipid profiles, reducing inflammation and supporting healthy blood vessel function. In addition, with its high fiber content, spelled can help lower cholesterol levels, further protecting cardiovascular health.

3. Supports digestive health

Including ready-to-eat spelled in this salad provides a significant amount of fiber. Fiber plays a crucial role in supporting healthy digestion by promoting regular bowel movements and preventing constipation. The combination of spelled and broccoli, both high in fiber, helps maintain a healthy gut and can help with weight control by promoting satiety.

4. Strengthens immunity

Watercress, the main ingredient in this salad, is known for its immune-boosting properties. Packed with vitamin C, an essential antioxidant, watercress helps strengthen the immune system by protecting cells from free radical damage. Its rich nutrient profile also supports a healthy skin barrier, which is an important defense against pathogens and environmental toxins.

5. Provides satiety

The trout and spelled salad with watercress is not only good for your health, but also keeps you full for longer. The combination of protein from trout and fiber from spelt and broccoli helps regulate blood sugar levels, preventing spikes and crashes and ensuring stable energy throughout the day. This can help with weight control by reducing the likelihood of unhealthy snacks and overeating.

With its variety of nutritious ingredients, the trout and spelled salad with watercress offers a delicious way to nourish your body and support your well-being. Try incorporating this salad into your meals to enjoy its health benefits and savor its delicious flavors.

You might also like