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.
Ingredients
Scale
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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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
