Friends, this green bean potato and trout dinner salad has become my new favorite thing! It is the perfect way to refuel after a work out because it is loaded with healthy carbs and protein!
“By posting this recipe I am entering a recipe contest sponsored by Potatoes USA and am eligible to win prizes associated with the contest. I was not compensated for my time. As always, all thoughts are my own.”
I love using a baked potato for meal prep. There are so many ways you can use a leftover baked potatoes to make dinner time happen faster. Whenever I make a dish like these twice baked potatoes, I bake a few extra potatoes to use in other meals, like this salad!
Potatoes are a great carbohydrate to refuel with because they are loaded with vitamin C and potassium. Did you know that:
- Potassium is an important electrolyte that aids in muscle, cardiovascular and nervous system function.
- A medium potato with the skin contains 620 milligrams of potassium, more than a medium-size banana
- Carbohydrate is important for optimal mental and physical performance. A medium potato with the skin has 26 grams of quality carbohydrate
Variations to the Green Bean Potato and Trout Dinner Salad recipe:
- I like to serve this salad over a bed of rye berries for additional texture and carbs. You can replace them with more potatoes if you prefer!
- Searing the baked potato in a little oil makes it creamy on the inside, and crunchy on the outside! You can also cook them on the grill for a smokey flavor!
- Trout is my fish of choice because it is grown sustainably, is high in omega 3 fatty acids, and low in mercury when compared to other fish. You can also use white beans to make this dish vegetarian instead!
- ¼ cup rye or wheat berries
- ¾ cups water
- ½ TBS canola oil
- 16 oz baked potato, chopped into 1 inch pieces
- 2 cups green beans, trimmed
- 1½ TBS each: olive oil and white wine vinegar
- 1 tsp Dijon mustard
- 2 garlic cloves, minced, divided
- ¼ cup minced cilantro
- 1 TBS capers, minced
- 4 oz flaked cooked trout
- ½ cup cherry tomatoes, halved
- 1 hard boiled egg, sliced
- Salt and pepper to taste (~1/4 tsp each)
- In a rice cooker, combine rye berries water. Turn on to cook and taste test to ensure doneness. Alternatively, you can do this on the stove top.
- In a large skillet, combine canola oil and potato. Cook over medium high heat until golden brown on all sides, stirring occasionally, about 15 minutes.
- Remove potatoes from pan and add green beans. Pour in ¼ cup water and cover. Let the green beans steam until water is evaporated and the beans are crisp-tender.
- Whisk together olive oil, white wine vinegar, and Dijon. Mix half of this dressing into the cooked rye berries with the cilantro, and 1 clove minced garlic.
- Add the remaining minced garlic clove to the dressing.
- Arrange 2 plates with a base of rye berries and top with green beans, capers, cooked trout, cherry tomatoes, and hard boiled egg. Season to taste with salt and pepper. Drizzle with remaining dressing.
Carbohydrates: 67 g, Fiber: 11 g, Potassium: 527 mg, Protein: 27 g, Vitamin C: 195 mg
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