Pan Seared Steelhead with Pulses, Berries, Almonds Salad

Photo courtesy Canola Eat Well


This amazing-looking dish from Canola Eat Well and chef Ned Bell has it all. Just check out the ingredients – fish, pulses, fruit and nuts. On top of that, it’s simple enough to prepare for a weeknight dinner or for brunch or for entertaining – yes,  that day will come again. While the recipe provides the fish portion along with pulses, fruit and nuts for two people, if you are preparing for more, increase those quantities accordingly but keep to the same amount of dressing as in the recipe as there’s plenty for more servings.

Besides varying the kind of pulses you use, feel free to use the fruit and nuts you have on hand.

The salad dressing recipe will last in the fridge for 2-3 days and it great as a salad dressing or a dip for your favourite vegetables.

If you are among those who have fallen prey to the food myths surrounding canola oil, please read my post,  It’s time to stop smearing canola oil’s reputation.

Pan Seared Steelhead with Pulses, Berries, Almonds Salad

Make 2 servings

2 steelhead trout fillets, each roughly the size of your hand
1 tsp Kosher salt
2 Tbsp canola oil

Honey & Mustard Dressing
1/2 cup canola oil
1/4 cup honey
1/4 cup white wine vinegar (or red wine vinegar, apple cider vinegar)
1 Tbsp smooth Dijon mustard
Salt and pepper to taste

Pulses, Berries, Almonds Salad
1 can (19 ounces) cooked chickpeas, lentils, navy or mixed beans, drained and rinsed well
1 cup fresh berries
1/2 cup toasted nuts
Salt to taste

To make dressing,  in a jar with a tight-fitting lid mix together all ingredients and shake well.

Pulses, Berries, Almonds Salad
Mix all ingredients together and toss with ½ cup of the dressing

Pan Seared Steelhead
Preheat the oven to 400F.

Season the non-skin side of each fillet with salt.

Preheat an oven-safe sauté pan over medium/high heat. Add 2 Tbsp canola oil to the pan. Lay the fish skin side down and sear for 1 minute.

Carefully move the pan to the oven and roast for 7 minutes. Remove the pan from the oven. Flip the fish over and gently let it continue cooking for 2 minutes in the hot pan.

To Serve:
Arrange the salad on a plate, place the fish on top, and spoon some extra dressing on the fish and around the plate. Serve for lunch, brunch or dinner. Add your favourite crusty sourdough and a local mixed green salad. Enjoy!








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Categories: Recipes, Whole Foods

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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