Fresh Oven-baked Trout Salad is that meal you pull from your hat after a weekend of indulgent meat eating. Facing another meat-based meal was just not an option. I wanted something fresh, something clean, yet filling enough to convince my family that we can call it supper.

The Fresh Oven-baked Trout Salad is hardly a recipe, but I do have a few ideas on how to make this a delicious meal.

Is salmon and Trout the same?

No they are definitely not. Firstly, salmon is a salt water fish – Trout is a fresh water fish (unless imported from Norway)

Salmon is also bigger in size than fresh water trout and has a higher fat content. The uninformed eye will not see the difference, but in South African there is quite a significant price difference. Either way, you cannot go wrong with salmon or trout. Here in Cape Town, we are lucky enough to have the best of both and the place to visit is Threesteams.

Why is trout good for you?

Trout, with Omega-3 fatty acids, and bursting with Vitamins B3, 6 and 12, is most definitely good for you. It is not known as a super food for nothing. Trout is also loaded with potassium, which can help to manage high blood pressure, improve muscle strength and boost metabolism.

I love trout made the classic way in this Trout Amandine. With the festive season at hand, I am definitely going to make this Beetroot and Fennel Trout Gravlax a few times.

Fresh Oven-baked Trout Salad

serves 2

Ingredients

2 x 200 g trout

30 ml olive oil

10 ml Woolworths Chili and Lime Spice

5 ml salt

5 ml pepper

400 g young asparagus

a few blueberries

fresh rocket

a few baby tomatoes – thinly sliced apple will also work

125 ml mayonaise

zest of 1 lime

a little fresh rocket

Method

Mix the olive oil and spices together and rub all over the trout fillets. Preheat oven to 180 C or cook trout fillets in your MiSmart Airfryer. When oven is hot, place trout pieces on a baking dish and bake for 5 – 7 minutes. Keep until needed.

Get a pot of water boiling and blanch the asparagus until cooked. once the water is boiling, add the asparagus and blanch for 2-3 minutes. Remove the asparagus from the hot water with a slotted spoon and dump into ice cold water to stop the cooking process. Toss the asparagus, tomatoes and blueberries in a little olive oil. Place a little rocket on two wooden boards, then the asparagus, tomatoes and blueberries.  Mix the mayonnaise and lime zest and scoop into two small ramekins. Top with the delicious rocket and get ready to enjoy.

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