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smoked trout Nicoise salad

FODMAP IT!™ Smoked Trout Nicoise

A simple salad to put together taking advantage of prepared smoked trout. You could try other smoked fish as well; just check levels for possible FODMAPs.

Course: Dinner & Lunch, Main Course, Salad, Side Dish
Cuisine: American, French
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Makes: 4 Servings
Calories: 352 kcal
Author: Dédé Wilson

Ingredients:

Salad Dressing:

Salad:

  • 8 ounces (225 g) slender green beans, stem ends trimmed away
  • 2 large eggs
  • 1 pound (455 g) small (2-inch/12 mm) waxy potatoes, such as blue, purple, baby red or yellow potatoes
  • 3 ounces (85 g) kale, tough ribs removed
  • 3 ounces (85 g) baby spinach
  • 1/4 cup (5 g) fresh flat leaf parsley leaves, roughly chopped
  • 1/2 pint red cherry or grape tomatoes, halved
  • 1/4 cup (40 g) pitted Kalamata olives, halved
  • 3 red radishes, trimmed and sliced
  • 4 ounces (115 g) smoked trout

Preparation:

  1. Make the Dressing: Place olive oil, vinegar and mustard in a small bowl and whisk together well. Season to taste with salt and pepper. Alternatively shake together in a covered jar. Set aside.
  2. Make the Salad: Have a large bowl of ice water handy. Bring a large pot of salted water to a boil and add green beans. Cook for about 2 minutes or until just crisp tender and still bright green. Remove with tongs and plunge into ice water.
  3. Add eggs to the same pot of boiling water and cook for 6 to 7 minutes (depending on whether you want them jammier or not), then remove with slotted spoon and add to ice water. Drain. Separate out the eggs from the beans, peel the eggs and set aside. Pat the beans dry; set aside.
  4. Add potatoes to pot of boiling water and cook until tender when pierced with a knife, about 15 to 20 minutes. Drain well. Halve if desired; you want large bite-sized pieces. Set aside.
  5. Tear the kale into a large bowl into large bite-sized pieces. Add baby spinach and parsley. Drizzle about half of the dressing over the greens and use your hands to massage the dressing into the greens; this will tenderize the kale a bit.
  6. Add the tomatoes, olives, radishes and the drained green beans and potatoes and toss some more, drizzling more dressing on top as you go. Taste and add more salt and pepper, if desired. Heap salad onto a serving platter. Break trout with your hands and place here and there. Halve the eggs and place them on the salad, too. Serve immediately.

Notes:

Tips

  • Hopefully the idea of smoked trout has expanded your idea of what you can eat! Check out tinned smoked mussels, salmon, white fish and all kinds of other prepared smoked fish. Read labels for FODMAPs, of course!
Nutrition Facts
FODMAP IT!™ Smoked Trout Nicoise
Amount Per Serving
Calories 352 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 3g15%
Cholesterol 136mg45%
Sodium 116mg5%
Potassium 364mg10%
Carbohydrates 37g12%
Fiber 6g24%
Sugar 3g3%
Protein 16g32%
Vitamin A 3425IU69%
Vitamin C 25.7mg31%
Calcium 64mg6%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.