
A light, elegant, and refreshing dish β ideal for a healthy and refined dinner. This recipe combines crispy pan-fried trout with a crunchy seasonal salad and a fragrant herb dressing, offering a well-balanced and satisfying flavor.
π§ Ingredients

For the trout:
- 4 trout fillets (approx. 150 g each)
- 10 g all-purpose flour
- 20 ml rapeseed oil
- 1 bunch of fresh herbs (thyme, rosemary, dill)
- Juice of one lemon
- Salt and pepper to taste
For the salad:

- 100 g red leaf lettuce
- 100 g young spinach stems
- 6 cherry tomatoes
- 1 cucumber
For the dressing:
- 5 tablespoons white wine vinegar
- 75 ml water
- 1 bunch of fresh herbs (thyme, chives)
- 1 tablespoon honey
- 2 teaspoons rapeseed oil
- Salt and pepper to taste
For serving:
- 4 pieces of wholegrain bakery products (baguettes or fresh rolls)
π©βπ³ Preparation
- Prepare the salad:
Wash the lettuce, young spinach, tomatoes, and cucumber thoroughly. Cut the cherry tomatoes and cucumber into bite-sized pieces. Remove the tough tomato cores. - Make the dressing:
In a bowl, mix the white wine vinegar with water, honey, finely chopped fresh herbs, salt, pepper, and rapeseed oil. Pour the dressing over the salad and toss gently. - Cook the trout:
Season the trout fillets with salt and pepper, then lightly coat them with flour. Fry the fillets in a pan with rapeseed oil, skin-side down, until golden and crispy. - Add aroma:
Once cooked, sprinkle the fillets with finely chopped fresh herbs, grated lemon zest, and lemon juice for extra freshness and flavor. - Assemble the dish:
Place the prepared salad on a plate and top with the trout fillet pieces. Serve with fresh wholegrain bakery products for a complete, nutritious meal.
πΏ Seasonal Tip:
In spring, you can replace the traditional salad leaves with local wild herbs such as:
β dandelion greens,
β nettles,
β sorrel β for a more intense, rustic, and vitamin-rich taste.
Nutritional Insight
Fish provides high-quality protein, while whole grain bread contributes a healthy dose of complex carbohydrates. Rapeseed oil is an excellent source of polyunsaturated fats, and trout in particular is rich in Omega-3 fatty acids.
Raw vegetables bring a crisp texture and naturally enhance the feeling of satiety, making this dish both nourishing and satisfying.
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