Dinner/ Healthy/ Lunch/ Salads

Baked Trout Filet on Nicoise Salad

May 22, 2018

Attention please: Make way for this Baked Trout Filet on Nicoise Salad

Baked Trout Filet on Nicoise Salad - The Seasonal Junkie

Okay now that I have your attention. We are officially all moved into our new little abode, I’m getting into the groove of my new office, I’m getting my regular butt kicking at Orange Theory and I think things are normalizing. Well, as normal as normal can be, considering my usual day to day….

My newest diet= No diet. Yes, I’m sick of dieting.

Obviously to each their own in regards to eating habits, but I’ve decided not to restrict myself of anything anymore. My main focus is going to be intuitive eating. It makes sense, right? Listen to your body, it will tell you what you need.

Baked Trout Filet on Nicoise Salad - The Seasonal Junkie

I know this seems weird seeing a salad. But This Baked Trout Filet on Nicoise Salad was made on one of my no grain, no fun in life benders. Even though I now have one hand in my pocket and the other one is feeding me wheat toast. This salad is definitely on repeat in my kitchen, like my friend Alanis. It’s so fresh, green, and filled with good fats. So whether you’ve shunned wheat or are a hoagie eating fool, you will love this baked trout filet on nicoise salad.

Want another salad? Click Here!

Before we get into the recipe for this bad boy, you might be wondering why this baked trout filet is sooo….. pink? Well, it’s because it is steelhead trout, from what I gather steelhead trout is cool because it can live in both fresh water and salt water. The steelhead trouts living in the sea can get up to 55 pounds! But really what made me fall in love with this baked trout filet was obviously the aesthetics. I mean just look at it.

Baked Trout Filet on Nicoise Salad - The Seasonal Junkie

Before I let you go on you’re own, CHILL.

Let’s talk blanching, shall we.

Blanching is getting a pot of salted water boiling. While you get your salted water boiling fill a mixing bowl with ice and water. Once your salted water is boiling, drop in what ever veggies in question need to be blanched. Let them cook for about a minute or two. You want them to look brighter and slightly cooked. I prefer some bite to blanched veggie. After the minute or two, remove veggies with tongs, spider, etc. Place in ice water for the same amount of time you used to cook the veggies. Remove and dry (you don’t want them to get soggy)

Okay, resume.

And get started on this Baked Trout Filet on Nicoise Salad right meow!

Baked Trout Filet on Nicoise Salad

Serves: 2
Cooking Time: 1 Hour


  • 2 Steelhead Trout Filets (I used 4 oz each)
  • 10 Asparagus, blanched (blanch explained in blog post) and cut vertically
  • 1/4 cup Kalamata Olives, pitted
  • 10 Leaves Bib Lettuce, torn
  • 6-8 Baby Potatoes
  • 1-2 tbsp Olive Oil
  • Salt & Pepper to taste
  • 2 Eggs, .Soft Boiled, click link for directions
  • Lemon Herb Vinaigrette:
  • 1/2 tsp, Lemon Zest
  • 2 tbsp, Lemon Juice
  • 1 tsp, Honey or Maple Syrup
  • 1/2 tsp, Dijon Mustard
  • 1/4 tsp Salt & Pepper
  • 4 tbsp, Olive Oil
  • 1 tsp Dried Oregano



Preheat Oven to 400 Degrees


Season steelhead trout with salt, pepper and olive oil on both sides, set aside


Using a mixing bowl toss potatoes in olive oil, salt, and pepper


Place on 1/2 of a baking sheet


Once Oven is preheated, place potatoes in oven. They will need to cook for about 15 minutes for the first time


While to potatoes are cooking, Arrange the rest of the dish


Add torn bibb lettuce first


Add in olives, blanched asparagus,and soft boiled egg


If the potatoes still have time to cook, start to prepare the dressing


In a bowl add, lemon zest, lemon juice, honey, dijon mustard, salt, pepper, and oregano


Whisk to combine


Once well mixed, slowly drizzle olive oil in bowl while whisking


Set dressing aside


After 15 minutes is up, remove potatoes


Using a potato masher or spatula, press potatoes down to crush them flat


Add Trout to other half of baking sheet


Place pan with potatoes and trout back in oven


Cook for 8 minutes, remove from oven


Using spatula flip and cook for an additional 5-10 minutes, until fish is done


Add crushed potatoes and trout


Drizzle Lemon Herb Vinaigrette and enjoy!

Baked Trout Filet on Nicoise Salad - The Seasonal Junkie
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