Cook Smart for a Healthy Heart, Reader's Digest CanadaMarch 4, 2008
Tempt your family with this delicious heart-healthy smoked trout and pasta salad. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won't spoil if anyone's late home.
Preheat the broiler. Place the peppers on the broiler rack, skin-side up, and broil until the skins are blistered and blackened. Remove from the broiler and place in a plastic bag. Seal and set aside to cool.
Meanwhile, bring a large pan of water to a boil and add the pasta. Cook for 10–12 minutes, or according to the package instructions, until al dente. Drain, rinse with cold water and drain well again. Transfer the pasta into a large salad bowl.
Flake the smoked trout fillets into bite-sized pieces, discarding the skin and any bones. Cut all the skin and pith from the orange and cut out the segments from between the membranes. Halve the segments. Halve, pit and peel the avocado, and cut into small chunks. Mix together the dressing ingredients and season with pepper.
Peel the peppers and cut into strips. Add the peppers to the pasta together with the trout, orange, avocado, green onions and capers. Add the dressing and toss gently but thoroughly. Just before serving, toss in the arugula.
Per serving: 474 calories, 28 g protein, 18 g total fat, 4 g saturated fat, 51 mg cholesterol, 49 g total carbohydrate, 9 g sugars, 6 g fibre, 134 mg sodium
Smoked trout is usually prepared from rainbow trout and, like its fresh counterpart, is an excellent source of many vitamins, minerals and healthy omega-3 fatty acids.