This smoked fish salad is a light and simple dish for a hot summer night.
There are many types of smoked fish available in the supermarkets. My favorite for this smoked fish salad is smoked trout. Any type of firm smoked fish can be used.
Orzo is rice-shaped pasta and can be found in the supermarket. It’s easy to cook and make a light salad. Also, the fresh tomato pureed added to mayonnaise makes a bright, refreshing sauce for the salad.
Helpful hints:
• The same water used to blanch the onion can be used to cook the orzo. Simply remove the onion from the boiling water with a slotted spoon and add the orzo.
• Check the fish carefully for bones when cutting it.
Countdown:
• Place water on to boil.
• Blanch onions.
• Add orzo to the boiling water.
• Make fish salad while orzo cooks.
• Make orzo salad.
Shopping list
To buy: 3/4 pound smoked trout (or any smoked fish); 1 container nonfat, plain yogurt; 1 bottle reduced-fat mayonnaise; 1 bottle prepared horseradish; 1 small bottle dill pickles; 1 package orzo; 1 medium tomato; 1 small bunch fresh dill or 1 bottle dried dill; and 1 head Romaine lettuce.
Staples: Onion, salt and black peppercorns.
Smoked fish salad
1 cup sliced onion
1/4 cup reduced-fat mayonnaise
2 tablespoons nonfat plain yogurt
4 teaspoons prepared horseradish
1 tablespoon fresh dill, chopped or 1 teaspoon dried dill
3/4 pound smoked trout (or any smoked fish)
Salt and freshly ground black pepper
1/4 cup diced dill pickle
Several Romaine lettuce leaves
Bring a pot of water to a boil. Drop the sliced onion into the boiling water. When the water comes back to a boil, remove the onion with a slotted spoon and set aside in a small bowl. Mix the mayonnaise, yogurt, horseradish and dill together in a medium-size bowl. If there is any skin on the fish, remove it. Cut the fish into small pieces and add to the mayonnaise sauce. Stir with a fork and break up fish into small flakes. Add salt and pepper to taste. Add the onion and pickle. Mix well with the fork. Divide the lettuce leaves between two dinner plates and spoon the fish salad on top. Makes 2 servings
Nutrition information per serving: 513 calories (39 percent from fat), 22.2 g fat (3.7 g saturated, 10.6 g monounsaturated), 176 mg cholesterol, 64.9 g protein, 10.5 g carbohydrates, 2.1 g fiber, 1036 mg sodium.
Orzo salad
1/3 cup orzo
1 medium tomato
1 tablespoon reduced-fat mayonnaise
Salt and freshly ground black pepper
Bring a medium-size pot of water to a boil. Add the orzo. Cook for 7-8 minutes. The orzo should be cooked through but still firm. Drain and add to a medium-size bowl. Cut the tomato in half. Cut one half into 4 pieces, place in a food processor and puree. Add the mayonnaise and process until combined. Mix into the drained orzo. Add salt and pepper to taste. Cut the remaining half of the tomato into wedges. Divide the orzo between two dinner plates and place tomato wedges on the side. Makes 2 servings.
Nutrition information per serving: 159 calories (17 percent from fat), 3.1 g fat (0.5 g saturated, 0.7 g monounsaturated), no cholesterol, 5 g protein, 27.9 g carbohydrates, 2.1 g fiber, 60 mg sodium.