This smoked trout quinoa salad has been one of my favourite recipes for over 15 years. It was originally created for a national What’s Up Downunder television segment with Frankie J Holden, which you can watch below.
We filmed at beautiful Hastings Point, just 25 minutes north of Byron Bay, on a spectacularly windy morning. Despite battling the coastal breeze, Frankie had the entire crew in stitches, and we had an absolute ball filming together. During the segment, I shared my food-as-medicine philosophy, explaining how everyday ingredients can nourish not only the body, but also the mind and spirit.
As seen on TV
Why I swapped couscous for quinoa
Since then, I’ve updated the recipe by replacing the original couscous with quinoa, and I think it’s an even better match. Quinoa is naturally gluten free, rich in plant protein, fibre and essential minerals, and its delicate, nutty flavour readily absorbs the fresh citrus and herb dressing.
The result is every bit as delicious, while offering greater nutritional value and better blood sugar support. If you’d like to learn more, read my article What is quinoa? Everything you need to know.
A healthy meal from pantry staples
This is one of those reliable, go-to meals you can pull together when the fridge is looking a little bare. I always keep smoked trout on hand because it has a good shelf life and instantly transforms a simple salad into something special. If you don’t have smoked trout, a good-quality tin of sustainably caught tuna makes an excellent alternative.
This recipe reflects my long-held belief that food is medicine—combining anti-inflammatory ingredients, quality protein and healthy fats to create a meal that is both delicious and deeply nourishing.
Fresh, nourishing and full of flavour
Fresh, vibrant and packed with flavour, this salad is perfect for a light lunch, an easy dinner or effortless entertaining. It’s proof that simple ingredients, thoughtfully combined, can create a meal that’s both deeply satisfying and genuinely nourishing.
Recipe update – July 2026
Updated July 2026: This recipe has been refreshed with quinoa in place of the original couscous and now includes the original What’s Up Downunder television segment.
What is quinoa? Everything you need to know
Salad of smoked trout with quinoa
- Total Time35 minutes
- YieldServes 8
This fresh, protein-rich smoked trout quinoa salad is packed with vibrant Mediterranean flavours and nourishing ingredients. Rich in omega-3 fatty acids, plant protein and healthy fats, it’s a delicious light lunch or effortless entertaining dish.
One of my favourite “fridge-friendly” recipes, it’s perfect for those days when there’s not much on hand. I always keep a smoked trout in the refrigerator because it has a long shelf life and instantly transforms a simple salad into something special. If smoked trout isn’t available, a good-quality tin of sustainably caught tuna makes an excellent alternative.
Ingredients
1 cup white quinoa, rinsed
2 cups water
1 smoked trout, skin removed and flesh flaked
1/2 cup tamari almonds, roughly chopped
4 cornichons, sliced
4 small pickled onions, halved
1/2 cup Kalamata or lemon myrtle olives, pitted
1/2 cup semi-dried tomatoes, roughly chopped
1/2 cup sprouts
Dressing
2 tablespoons apple cider vinegar or white wine vinegar
1/4 cup macadamia oil or extra virgin olive oil
Freshly cracked black pepper
Instructions
- Place the quinoa and water into a saucepan and bring to the boil. Reduce the heat, cover and simmer for 12–15 minutes, or until the water has been absorbed. Remove from the heat and allow to stand, covered, for 5 minutes before fluffing with a fork. Cool completely.
- Transfer the cooled quinoa to a large serving bowl. Add the smoked trout, almonds, cornichons, pickled onions, olives, semi-dried tomatoes and sprouts.
- Whisk together the vinegar, macadamia oil and cracked black pepper until well combined.
- Pour the dressing over the salad and gently toss to combine without breaking up the trout too much.
- Serve immediately or refrigerate until ready to serve.
Notes
Therapeutic notes
Smoked trout is an excellent source of omega-3 fatty acids to support brain, heart and nervous system health. Quinoa provides complete plant protein, fibre and essential minerals including magnesium and iron, while olives, macadamia oil and almonds contribute heart-healthy monounsaturated fats. Sprouts add valuable enzymes and phytonutrients, making this a balanced meal that is both satisfying and deeply nourishing.
Chef’s tip
For extra freshness, add a handful of chopped parsley, dill or chives and finish with finely grated lemon zest just before serving.
- Prep Time: 20 mins
- Cook Time: 15 mins
- Category: Fish
- Method: Salad
- Cuisine: Modern Australian
