Rainbow Trout Salad


This rainbow trout salad is a fast and easy meal to prepare for a midweek summer dinner. Smoked paprika on the baby marrows elevates their humble, rather bland flavour to the next level. If flavour is what you are looking for in a healthy meal, paprika is your answer. Pair that with the rainbow trout and you have a match made in healthy heaven.

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My goal this year was to increase my exercise effort by 25%. I’d become a tad sedentary and gathered extra weight around my thighs and tummy. I had to make changes to my exercise routine and my eating habits. I thought I’d do it quietly by myself and just get on with it. Then I thought you can’t only see the good side to my life, where I eat plum pie and pizza. You need a peak into all of it. So here’s me trying to get healthy by eating the rainbow and trying to get as much variety on to our plates as possible. I’ve injured my foot and I pushed through a 10km run today in pure hell and agony. I hated every minute of it. I got home and put my feet into two wine cooler freezer bags and into the swimming pool. I put on Brian’s compression socks from his knee replacement surgery, I elevated my feet on top of two cushions. R I C E – rest, Ice, compression, elevation. It has worked very nicely.

I looked for the best way to reduce inflammation and Google suggested omega 3’s. Salmon trout has a good amount of omega three fatty acids so that’s what we had for our dinner.

Servings 2 people


Trout Salad

  • 2 portions rainbow trout about 125g per portion
  • 6 baby marrow
  • ½ tsp smoked paprika
  • 1 Tbls olive oil
  • 1 head Crunchita lettuce
  • Handful wild rocket
  • 1 small Orange pepper
  • 1 Avocado
  • 6 Tomatoes baby rosa or roma
  • 12 Manzanilla olives
  • 1 Tbls Capers
  • 2 Tbls Pistachio’s
  • 2 Tbls Grated Parmesan
  • 1 Tbls Olive oil
  • 1 Tbls Red wine vinegar


  • Season the fish with salt and pepper and a splash of olive oil, fry In a pan on med high heat until just done. This is about 3 minutes a side.
    2 portions rainbow trout about 125g per portion
  • Cut baby marrows into pennies about 5mm thick. Toss in smoked paprika and olive oil and bake in air fryer for about 6-7 minutes tossing halfway through cooking time.
    6 baby marrow, ½ tsp smoked paprika, 1 Tbls olive oil
  • Separate and wash the leaves on the crunchita lettuce and divide between two dinner plates. Roughly chop the rocket and add that to the top of the lettuce.
    1 head Crunchita lettuce, Handful wild rocket
  • Continue to add the rest of the ingredients layerering them on top of the lettuce and rocket
    1 small Orange pepper, 1 Avocado, 6 Tomatoes baby rosa or roma, 12 Manzanilla olives
  • Place the hot fish and baby marrow on top and sprinkle with the capers and pistachio's
    1 Tbls Capers, 2 Tbls Pistachio’s
  • Finish off with the grated parmesan, drizzle olive oil and vinegar and serve immediately
    2 Tbls Grated Parmesan, 1 Tbls Olive oil, 1 Tbls Red wine vinegar
Course: Dinner, fish, Salad
Keyword: salmon trout

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