Heart-Healthy Smoked Trout Dip
Dive into the deliciously nutritious world of this Heart-Healthy Smoked Trout Dip, a perfect blend of smoky, tangy, and fresh flavors! Made with protein-packed non-fat Greek yogurt and savory smoked trout, this dip is a guilt-free indulgence that's as wholesome as it is satisfying. Brightened with zesty lemon juice, briny capers, and fresh dill, and given a gentle kick from horseradish and hot sauce, every bite is a vibrant explosion of flavor. Ready in just 15 minutes and requiring no cooking, this quick and easy recipe is the ideal companion for whole-grain crackers, crisp cucumber slices, or celery sticks. Perfect as a sharable appetizer or a healthy snack, this creamy, omega-3-rich dip is a must-try for any health-conscious foodie!
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Recipe Information
Ingredients
- 2 pieces smoked trout fillets
- 1 cup Greek yogurt (non-fat)
- 2 tablespoons lemon juice
- 2 tablespoons capers
- 2 tablespoons fresh dill
- 2 stalks green onions
- 1 teaspoon horseradish
- 0.25 teaspoon black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon hot sauce
Instructions
Begin by flaking the smoked trout fillets into a mixing bowl, removing any skin and bones. You want the pieces to be small enough to blend well with the other ingredients but not too fine to remove texture.
Add the Greek yogurt to the bowl. Greek yogurt provides a creamy base while keeping the dip lower in fat, enhancing its heart-healthy profile.
Chop the fresh dill finely and slice the green onions thinly. Add these aromatic ingredients to the mixture for a burst of freshness.
Stir in the lemon juice, capers, horseradish, black pepper, garlic powder, and a dash of hot sauce. The lemon juice and capers add an acidic balance and the horseradish and hot sauce bring a subtle heat.
Mix all the ingredients thoroughly until they are well combined. The mixture should be creamy with visible flecks of fish, dill, and green onion.
Taste the dip and adjust the seasoning as needed, adding more lemon juice for tang, or a bit more pepper for spice.
Transfer the dip to a serving dish, garnishing with a few extra sprigs of dill or a wedge of lemon if desired.
Refrigerate for at least 30 minutes to allow the flavors to meld together. This dip can be made a day ahead, which will enhance its flavor even more.
Serve with whole grain crackers, cucumbers, or celery sticks for a healthy appetizer or snack option.
Nutrition Facts
Calories |
463 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 1609 mg | 70% | |
| Total Carbohydrate | 17.0 g | 6% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 11.6 g | ||
| Protein | 66.1 g | 132% | |
| Vitamin D | 8.5 mcg | 42% | |
| Calcium | 320 mg | 25% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1158 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
