Warm Trout & Melon Salad with Lime & Chilli Dressing Recipe

Introduction

This warm trout and melon salad combines fresh, summery flavors with a zesty lime and chilli dressing. It’s a light yet satisfying dish perfect for a quick lunch or a stylish dinner that feels both healthy and delicious.

Ingredients

• 160g melon (such as cantaloupe or honeydew), shredded
• 1 lime, ½ juiced, ½ cut into wedges
• ½ red chilli, deseeded and chopped
• 1 garlic clove
• 2 tsp reduced-salt soy sauce
• 1 tbsp fresh mint leaves, chopped
• 2 tsp rapeseed oil
• 2 salmon trout steaks (about 265g)
• 160g green beans, trimmed if necessary
• 160g cherry tomatoes, cut into quarters
• Handful of fresh coriander (about 5g), roughly chopped

Instructions

1. Step 1: In a bowl, combine 30g of the shredded melon with the lime juice, chopped chilli, garlic, soy sauce, and chopped mint. Use a hand blender to blitz until smooth, creating the dressing.
2. Step 2: Heat the rapeseed oil in a non-stick frying pan over low heat. Place the trout steaks skin-side down and cook for 5 minutes until the skin is crispy. Turn the steaks over and cook for another 3-4 minutes until fully cooked through.
3. Step 3: While the trout cooks, boil the green beans for about 7 minutes until tender. Drain and set aside.
4. Step 4: In a large bowl, toss the cooked green beans with the remaining shredded melon, quartered cherry tomatoes, and chopped coriander. Add the dressing and mix until everything is well coated.
5. Step 5: Divide the salad between two plates, top each with a trout steak and any pan juices. Serve immediately with lime wedges for squeezing over the top.

Tips & Variations

• For extra heat, keep some chilli seeds in the dressing or add a pinch of chilli flakes.
• Substitute the trout with salmon or sea bass if preferred.
• If you don’t have a hand blender, finely chop the dressing ingredients and mix well, though blending helps intensify the flavors.
• Use fresh herbs like basil or dill instead of mint for a different twist.

Storage

This salad is best enjoyed fresh. If you must store leftovers, keep the trout and salad components separate in airtight containers in the refrigerator for up to 1 day. Reheat the trout gently in a low oven, and add the dressing fresh before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare this salad in advance?

You can prepare the dressing and some salad components ahead of time, but it’s best to cook the trout and combine everything just before serving to keep flavors and textures fresh.

What can I substitute if I don’t have rapeseed oil?

Olive oil or another mild vegetable oil works well as a substitute for rapeseed oil in this recipe.

Warm Trout & Melon Salad with Lime & Chilli Dressing Recipe

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★★★★★

4.7 from 67 reviews

• Author: Ben
• Total Time: 25 minutes
• Yield: 2 servings 1x
• Diet: Low Salt

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Description

This warm trout and melon salad combines tender salmon trout steaks with a refreshing mix of melon, green beans, and cherry tomatoes. Tossed in a zesty lime and chilli dressing made with fresh mint and soy sauce, this vibrant dish offers a delightful balance of flavors and textures, perfect for a light and healthy meal.

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Ingredients

Scale 1x2x3x

Dressing

• 30g melon (such as cantaloupe or honeydew), shredded
• ½ lime, juiced
• ½ red chilli, deseeded and chopped
• 1 garlic clove
• 2 tsp reduced-salt soy sauce
• 1 tbsp fresh mint leaves, chopped

Salad

• 130g melon, shredded (remaining from total 160g)
• 160g green beans, trimmed if necessary
• 160g cherry tomatoes, cut into quarters
• Handful of fresh coriander (about 5g), roughly chopped

Fish

• 2 salmon trout steaks (about 265g total)
• 2 tsp rapeseed oil
• ½ lime, cut into wedges (for serving)

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Instructions

1. Prepare the dressing: Place 30g of shredded melon, lime juice from half a lime, chopped red chilli, garlic clove, reduced-salt soy sauce, and chopped fresh mint leaves into a bowl. Use a hand blender to blitz the ingredients until smooth, creating a flavorful lime and chilli dressing.
2. Cook the trout: Heat 2 teaspoons of rapeseed oil in a non-stick frying pan over low heat. Add the salmon trout steaks skin-side down and cook for 5 minutes until the skin is crispy. Flip the trout and cook for an additional 3-4 minutes until the fillets are thoroughly cooked through.
3. Prepare the vegetables: While the fish is cooking, boil 160g of trimmed green beans in boiling water for about 7 minutes until tender. Drain the beans once cooked.
4. Assemble the salad: In a large bowl, toss the cooked green beans, remaining 130g shredded melon, quartered cherry tomatoes, and roughly chopped coriander with the prepared dressing. Mix well to coat all ingredients evenly.
5. Plate and serve: Divide the salad between two plates, pile the salad high, then top each with a cooked trout steak. Drizzle with any pan juices and any leftover dressing in the bowl. Serve immediately with lime wedges on the side for squeezing over the dish to add fresh tanginess.

Notes

• For best flavor, use fresh, ripe melon such as cantaloupe or honeydew.
• Be careful not to overcook the trout to keep it moist and tender.
• You can adjust the amount of chilli to suit your preferred spice level.
• If you don’t have a hand blender, you can finely chop the dressing ingredients and mix thoroughly.
• This dish is excellent served immediately while the trout is still warm.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Salad
• Method: Frying
• Cuisine: Fusion

Keywords: warm trout salad, melon salad, lime chilli dressing, salmon trout, healthy salad, low salt recipe