Spice encrusted trout with zucchini salad

This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the “good fats”, the heart healthy omega-3 essential fatty acids.

The vegetables suggested in this recipe can always be substituted with other vegetables that are in season (such as spinach, okra, capsicum) – use your imagination and be creative.

Nutrition rundown

• Excellent source of omega-3 fatty acids (EPA & DHA) from ocean trout, supporting heart health, brain function and reduced inflammation.
• Very high in complete protein, providing all essential amino acids for muscle repair, hormone production and immune strength.
• Low sodium (12.4% daily value) due to sparing use of sea salt and low-sodium yoghurt dressing, making this suitable for most heart-conscious eating plans.
• Rich in monounsaturated fats from extra virgin olive oil, which support healthy cholesterol balance.
• Provides vitamin D naturally from trout, important for bone density and immune resilience.
• High in vitamin B12, essential for nerve health and red blood cell production.
• Good source of potassium from vegetables and fish, helping regulate blood pressure.
• Contains fibre from zucchini, cucumber, tomato and leafy greens to support digestive health and gut microbiome balance.
• Naturally low in carbohydrates, making it suitable for lower-carb or blood-sugar-stable eating patterns.
• Antioxidant-rich herbs and spices (mint, parsley, cumin, coriander, paprika) provide polyphenols that help combat oxidative stress.
• Calcium contribution from yoghurt dressing supports bone and tooth strength.
• Balanced macronutrient profile combining healthy fats and protein promotes satiety and stable energy levels.
• A Mediterranean-style meal pattern associated with reduced cardiovascular disease risk and improved metabolic health.

Ingredients – trout

• 4 x 180g ocean trout fillets
• 2 Tspn ground coriander
• 2 Tspn ground cumin
• 1 Tspn sweet paprika
• 1 Tspn fine sea salt
• 1 Tbsp extra virgin, cold pressed olive oil
• 1/2 cup yoghurt dressing
• Leafy green salad

Ingredients – zucchini salad

• 2 organic zucchini, chopped into 1cm pieces
• 1/2 red Spanish onion (finely chopped)
• 2 vine-ripened, organic tomatoes, chopped into 1cm pieces
• 1 organic Lebanese cucumber, chopped into 1cm pieces
• 2 Tbsp fresh mint, chopped
• 2 Tbsp fresh parsley, chopped
• 2 Tbsp extra virgin, cold pressed olive oil
• 1 Tbsp lemon juice

Method

1. Combine ground coriander, cumin and paprika and salt and rub over each side of the fish.
2. Stand for about 1 hour for the flavour to imbue the fish.
3. Heat the olive oil in a large frying pan and cook the trout for about 5 minutes on each side (until it is just pink).
4. Add equal portions of the zucchini salad to each plate.
5. Top with the trout fillet and drizzle with the yoghurt dressing.
6. Serve garnished with a lemon wedge.

Method – zucchini salad

1. Combine all ingredients and season to taste.
2. Serve immediately.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.