Healthy trout salad recipes don’t get much fresher than this. This vibrant healthy trout salad combines sustainably sourced trout with Pocket Herbs microgreens, seasonal vegetables and a bright citrus dressing to create a meal that’s as nourishing as it is delicious.
Rich in omega-3 fatty acids, antioxidants, and fresh herbs, it’s inspired by my food-as-medicine philosophy and celebrates the very best of local Australian produce.
What are Pocket Herbs?
Pocket Herbs are nestled in the hills of beautiful Burringbar, in the Northern Rivers of NSW. The farm supplies wholesale agents, providores and retailers across Australia. Microgreens, gourmet leaves, rare edibles and native and non-native bush foods are grown commercially on-site in a purpose-built hydroponic system. This delicious salad showcases the versatility of these microgreens.
The benefits of microgreens in everyday cooking
Don’t let their size fool you—microgreens are nutritional powerhouses. Harvested just after the first true leaves emerge, these young seedlings are packed with flavour, vibrant colour and concentrated plant compounds that can elevate both the taste and nutritional value of everyday meals.
Microgreens are naturally rich in vitamins, minerals and antioxidants, including vitamins C, E and K, as well as carotenoids and polyphenols that help protect cells from oxidative stress. While nutrient levels vary between varieties, research suggests many microgreens contain higher concentrations of certain nutrients than their mature counterparts.
Beyond their nutritional profile, microgreens bring freshness, texture and visual appeal to a dish. Peppery radish, sweet pea shoots, fragrant basil and delicate coriander microgreens each add their own distinctive character, allowing you to build layers of flavour without relying on excess salt or rich sauces.
I love incorporating microgreens into salads, grain bowls, soups, sandwiches and seafood dishes such as this trout salad. They provide a simple way to increase plant diversity on the plate—an important factor in supporting a healthy gut microbiome and overall wellbeing.
Choosing locally grown microgreens, such as those from Pocket Herbs, also means you’re enjoying produce at its freshest while supporting Australian growers committed to quality and sustainability. It’s a small addition to your meals that delivers a remarkable combination of flavour, nutrition and culinary creativity.
Why Australian trout is one of the healthiest fish you can eat
Australian trout is one of the most nutritious fish you can include in your diet. Naturally rich in high-quality protein and omega-3 fatty acids (EPA and DHA), trout supports heart health, brain function and healthy inflammation, making it a valuable addition to a balanced, wholefood diet.
A single serving provides an excellent source of protein to help maintain muscle mass, while omega-3s play an important role in supporting cardiovascular health, cognitive performance and eye health. Trout is also a good source of vitamin D, vitamin B12 and selenium, nutrients that contribute to immune function, energy production and healthy bones.
From a culinary perspective, Australian trout has a delicate flavour and moist texture that pairs beautifully with fresh herbs, seasonal vegetables and bright citrus dressings. It’s a versatile fish that can be grilled, baked, poached or served warm in salads, making it an easy choice for everyday meals.
Whenever possible, choose responsibly farmed or sustainably sourced Australian trout. Not only does it support local producers, but it also ensures exceptional freshness, quality and flavour. Combined with nutrient-rich vegetables and herbs, Australian trout is a delicious example of how simple, seasonal ingredients can form the foundation of a food as medicine approach to eating.
Therapeutic notes
This colourful trout salad delivers more than great flavour.
Trout is naturally rich in omega-3 fatty acids EPA and DHA, nutrients recognised for supporting cardiovascular health, cognitive function and helping regulate inflammation.
Pocket Herbs microgreens provide concentrated phytonutrients, chlorophyll and antioxidants that may support immune health while adding fresh texture and vibrant colour.
The combination of leafy greens, herbs and quality protein also helps stabilise blood glucose, promote satiety and nourish the gut microbiome through a diverse range of plant compounds.
FAQs
Can I use salmon instead of trout?
Absolutely. Salmon offers similar omega-3 benefits and works beautifully with the fresh herbs.
What are Pocket Herbs?
Pocket Herbs is a Northern NSW grower specialising in premium hydroponic microgreens, edible flowers, bush foods and gourmet herbs supplied to leading chefs throughout Australia.
Is this salad gluten free?
Yes. Ensure your dressing ingredients are certified gluten-free if required.
Can I prepare this salad ahead of time?
Prepare all ingredients separately and assemble just before serving to keep the herbs crisp and vibrant.
Smoked ocean trout salad with Pocket Herbs Red Radish and Pocket Herbs Lemon Balm dressing
- Total Time20 minutes
- YieldServes 2
- DietLow Calorie
Pocket Herbs is nestled in the hills of beautiful Burringbar, in the Northern Rivers of NSW. The farm supplies wholesale agents, providores and retailers across Australia. Microgreens, gourmet leaves, rare edibles and native and non-native bush foods are grown commercially on-site in a purpose-built hydroponic system. This delicious salad showcases the versatility of Pocket Herbs micro greens.
Ingredients
1 bunch radishes, trimmed
1 tablespoon extra-virgin olive oil
Pinch salt
Cracked black pepper
1 punnet Pocket Herbs Red Radish, snipped
200 g smoked ocean trout, sliced, rolled
2 baby cucumbers, finely sliced 1/4 green apple, very finely sliced
1/4 lime, finely sliced, slices cut into very small triangles
Lemon balm dressing
1 clove garlic, peeled
Pinch salt
2 tablespoons Pocket Herbs Lemon Balm leaves, plus extra for garnish
1/2 lemon, juice of
1 tablespoon white wine vinegar
2 tablespoons olive oil
Instructions
1. Remove excess radish leaves, leaving 1-2cm tops on, base stem removed, quartered lengthwise. Brush radishes with olive oil.
2. Heat a griddle pan over a high heat. Sear radishes for about 5 to 7 minutes, season with salt and pepper. Reduce heat to moderate and cook until they have grill marks, then remove and set-aside.
3. Meanwhile, scrape or finely mince the garlic with a pinch of salt on a clean board with the Pocket Herbs Lemon Balm leaves then place into a clean jar. Add lemon juice, white wine vinegar, extra-virgin olive oil. Then seal tightly with a lid and shake well. Use immediately or refrigerate in the jar for up to 3 days.
4. On a serving platter arrange snipped, clean Pocket Herbs Red Radish leaves. Decorate with grilled red radishes, then add smoked ocean trout curls, sliced cucumbers, apple slices and lime quarters. Drizzle with lemon balm dressing, garnish with a few Pocket Herbs Lemon Balm leaves. Divide onto individual serving plates with remaining dressing on the side.
- Prep Time: 20 minutes
- Category: Fish
- Method: Salad
- Cuisine: Modern Australian
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