Lemon caper orzo salad with rainbow trout

This recipe features U.S. farmed rainbow trout, a delightfully mild freshwater fish that pairs deliciously with briny capers, bright citrus, and peppery arugula in this orzo salad.

Recipe by Cara Harbstreet, MS, RD, LD for Food + Planet
(Serves 2 entrées or 4 small servings)

Prep time: 5 minutes | Cooking time: 15 minutes
Total time: 20 minutes (not including cooling time)

Ingredients

Salad: 

• 4 ounces (1/2 cup) orzo pasta, dried
• 5 ounces (4–5 cups) fresh arugula, prewashed (may use baby spinach)
• 3 (3.9-ounce) cans of smoked trout (about 8 ounces drained). You can also use fresh, whole rainbow trout. Choose rainbow trout farmed in the U.S. See below if you're using fresh trout.
• 1/3 cup chopped fresh parsley
• 1/4 cup capers, drained
• 1/4 cup diced red onion (about 1/3 medium onion)
• Zest of one lemon (about 1/2 tablespoon) 

Lemon vinaigrette:

• 1/4 cup plus 1 tablespoon extra virgin olive oil
• 2 tablespoons fresh or bottled lemon juice
• 1/2 tablespoon white wine vinegar or white balsamic vinegar
• 1 1/2 teaspoons Dijon mustard
• 1 teaspoon honey (may use maple syrup)
• 1 clove garlic, grated or finely minced
• 1/8 teaspoon cracked black pepper
• Pinch of salt

Garnish (optional):

• Lemon zest, as desired
• Chopped parsley, as desired

Preparation

1. Bring a small pot of water (about two-thirds full) to a boil over high heat. Once boiling, add the orzo, and cook according to package directions until al dente, about 8–9 minutes.
2. Strain orzo using a colander or mesh strainer. Allow to cool for 5-10 minutes, stirring occasionally to release steam.
3. As the orzo cools, prepare the lemon vinaigrette by adding olive oil, lemon juice, vinegar, mustard, honey, garlic, black pepper, and salt to a small bowl or jar. Use a fork to whisk together, or seal the lid on the jar and shake for 10–15 seconds until well mixed. Set aside until ready to serve. Makes 1/2 cup dressing.
4. Drain excess olive oil from the smoked trout. Gently flake into small pieces using two forks. (See below if you’re using fresh trout instead.)
5. In a large mixing bowl, add the arugula, trout, parsley, capers, red onion, and lemon zest along with the cooled, cooked orzo. Pour half of the prepared dressing over the ingredients, then gently toss until evenly mixed.
6. To serve, plate the salad into serving bowls or onto salad plates, and add additional dressing as desired. Garnish with additional lemon zest and chopped parsley, as desired. 

For fresh trout: If cooking with fresh, whole trout, replace step 4 with the following instructions, and add 10–15 minutes of preparation time, plus 15–20 minutes of cooking time:

1. Ask your fishmonger to clean, trim, and butterfly 3/4 pound whole rainbow trout after purchase. Otherwise, use kitchen shears to remove the fins and tail. Use a sturdy knife to remove the head at the gill level.
2. Preheat the oven to 400°F.
3. Rinse the butterflied rainbow trout under cool running water and pat dry. Lightly season the cavity with salt, pepper, and any additional seasonings, such as lemon slices or fresh herbs.
4. Place the trout in the center of a large piece of parchment paper or aluminum foil on a baking sheet. Fold the edges upward and crimp the ends to seal the trout inside.
5. Bake for 12 minutes. Remove from the oven and allow to rest for 5 minutes before unsealing the packet.
6. Use a pair of forks to gently remove the trout from the top half. Start at the tail end, gently pushing the cooked portion horizontally away from the backbone to avoid removing the bones within the filet. Once the backbone is revealed, lift it up and away to remove the bones in one smooth movement.
7. Flip the cooked trout over and repeat on the other side, carefully removing any remaining bones.
8. Gently flake apart the cooked trout and resume with Step 5. Some small pin bones may remain, so remove any you notice during this step. 

Note: This salad is best served fresh, but if preparing in advance, add the arugula and dressing before serving.

Nutritional information (per 2 servings): 715 calories, 41 g fat, 6 g saturated fat, 66 mg cholesterol, 610 mg sodium, 52 g carbohydrates, 6 g fiber, 7 g sugar, 34 g protein.

Meet the dietitian

Cara Harbstreet

Cara Harbstreet, MS, RD, LD, is a Kansas City-based registered dietitian, author, and advocate for fearlessly nourishing meals. As a lifelong seafood lover, she enjoys developing approachable recipes to celebrate flavor, convenience, and satisfaction at the table. Find Cara on Instagram @streetsmart.rd.  

Food + Planet is a collective, visionary 501c3 organization aimed at empowering health professionals to be leaders in sustainable food systems.