Green Bean Potato and Trout Dinner Salad

Green Bean Potato and Trout Dinner Salad by Alison's AllspiceFriends, 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.”

Green Bean Potato and Trout Dinner Salad by Alison's Allspice Green Bean Potato and Trout Dinner Salad by Alison's Allspice Green Bean Potato and Trout Dinner Salad by Alison's Allspice Green Bean Potato and Trout Dinner Salad by Alison's AllspiceI 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:

  1. 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!
  2. 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!
  3. 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!

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Green Bean Potato and Trout Dinner Salad
 
Prep time
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This green bean potato and trout dinner salad is a great post work out meal. It's loaded with healthy carbs, protein, and potassium, as well as flavor!
Author:
Recipe type: Entree
Serves: 2 servings
Ingredients
  • 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)
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Add the remaining minced garlic clove to the dressing.
  6. 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.
Notes
Per serving (2): Calories 585, Fat: 24 g, Cholesterol: 219 mg, Sodium: 928 mg,
Carbohydrates: 67 g, Fiber: 11 g, Potassium: 527 mg, Protein: 27 g, Vitamin C: 195 mg

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Green Bean, Potato, and Trout Dinner Salad by Alison's Allspice, #ad, potato recipe, trout recipe, salad recipe, green bean recipe, dinner salad recipe, high carb recipe

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