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Tea-smoked trout salad

Tags: Heart

Nutritional Info
Total Sugar1.27g

Smoking your own fish may sound complicated, but it's actually quite simple.

salmon-newSmoking your own fish may sound complicated, but it's actually quite simple - just make sure you can open lots of windows! Trout is an excellent source of omega 3 fats needed for a healthy heart, immune function and good mental health. The beetroot and watercress are good sources of antioxidants that may help to reduce our risk of developing various diseases.

Prep time: 20 mins
Cooking time: 5 mins
Total time: 25 mins

Ingredients (Serves 4)

  • 175g demerara sugar
  • 175g long-grain rice
  • Leaves from 14 tea bags
  • 4 large fresh trout
  • Salt and freshly ground pepper
  • 100ml half-fat creme fraiche
  • 2 tbsp creamed horseradish sauce
  • 2 golden beetroot, sliced
  • 1 apple thinly sliced
  • 200g watercress or rocket leaves
  • 4 tbsp chopped parsley
  • 2 tbsp chopped chives
  • Olive oil to drizzle


For the tea-smoked trout, put the sugar, rice and tea leaves into a bowl and mix together.

Line a wok with heavy-duty kitchen foil and pour the mixture on top. Cover with another layer of foil, drizzle over some olive oil and place the trout on top.

Season with salt and freshly ground black pepper, then cover with another sheet of foil, sealing it tightly around the edges.

Place on the hob over a moderate heat and leave the trout to smoke for a few minutes. (Be careful: tea-smoking generates a lot of smoke. Cook in a well-ventilated area.) Set aside.

Make the dressing by combining the créme fraiche with the horseradish sauce.

Arrange the salad leaves on a serving plate and add the apple slices, beetroot and chopped herbs.

Spoon over the dressing and top with the smoked trout. Drizzle again with a little olive oil.

Serve with new potatoes. 

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