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.

Prep Time

Servings

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)

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).

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)

Did you know?

When used in dairy cow feed, canola meal can increase milk production by 1 litre per cow per day.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

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

Protein

29 g

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When you get to know Canadian Canola, you just might fall in love.