Dinner
Kale Chickpea Salad with Trout
Trout has a delicate and light flavour so adding simple ingredients like herbs gives you a big bang of flavour. Roasting chickpeas for this salad adds some more flavour and texture to change up from traditional croutons. This is a perfect salad to enjoy with family for any weeknight or even a special occasion. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
Updated
Ingredients
- 1 can (19 oz/540 mL) chickpeas, rinsed and drained
- 2 Tbsp canola oil, divided (30 mL)
- 1 tsp chili powder (5 mL)
- 1- 10 oz tub baby kale or baby spinach and kale mix (300 g)
- 1 Tbsp lemon juice (15 mL)
- 1/4 cup buttermilk (60 mL)
- 2 Tbsp apple cider vinegar (30 mL)
- 1/2 tsp granulated sugar (2 mL)
- Pinch hot pepper flakes
- 2 Tbsp each chopped chives and dill (30 mL)
- 1 Tbsp chopped parsley (15 mL)(optional)
- 2 trout fillets (680 g)
- 1/3 cup shaved parmesan cheese (75 mL)
Directions
- Preheat oven to 400°F (200°C). Line baking sheet with parchment paper.
- In a bowl, toss chickpeas with 2 tsp (10 mL) of the oil and chili powder. Spread onto prepared pan and roast for about 20 minutes or until golden and slightly crisp. Set aside to cool completely.
- Meanwhile, in another bowl, using your hands, rub kale with lemon juice and set aside.
- In a small bowl, whisk together remaining oil with buttermilk, vinegar and hot pepper flakes. Stir in chives, dill and parsley if using. Remove 2 Tbsp (30 mL) and spread over trout fillets.
- Place trout on baking sheet and roast for 10 minutes or until fish flakes when tested.
- Toss remaining dressing with kale and chickpeas. Toss in parmesan and divide among 6 dinner plates. Top each salad with a piece of trout to serve.
Tip: If using regular kale leaves, remove tough stem and chop kale into bite size pieces. Increase lemon juice to 2 Tbsp (30 mL).
Nutritional Analysis
| Calories | 320 |
|---|---|
| Total Fat | 12 g |
| Saturated Fat | 3 g |
| Cholesterol | 60 mg |
| Sodium | 160 mg |
| Carbohydrates | 22 g |
| Fiber | 5 g |
| Sugar | 1 g |
| Protein | 29 g |
| Potassium | 800 mg |
