If you’re craving a savory, protein-packed snack that aligns with DASH Diet principles, this smoked trout spread might be just what you need. Balancing flavor and health can sometimes feel tricky, but this easy recipe will show you that a low-sodium, heart-friendly approach can still taste amazing. In just a few steps, you’ll have a spread that’s perfect for sandwiches, crackers, or fresh veggies.
Ingredients
- 8 ounces smoked trout (low-sodium if available)
- 1 cup low-fat Greek yogurt
- 2 tablespoons lemon juice
- 1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
- 1 teaspoon minced garlic (optional)
- ¼ teaspoon black pepper
- Pinch of salt substitute or omit for lower sodium
Directions
- Flake the trout
Break apart the smoked fish with a fork. Remove any small bones or skin for a smoother texture. - Combine the base
In a mixing bowl, stir together the low-fat Greek yogurt, lemon juice, and dill. This creates a creamy foundation without loads of saturated fat. - Mix in the fish
Gently fold the flaked trout into the yogurt mixture. Go slowly, so you keep some texture rather than turning it into a paste. - Season and taste
Add the minced garlic if you like extra flavor. Then sprinkle in black pepper, plus a tiny hint of salt substitute if needed. Taste your spread and adjust any flavors lightly. - Chill and serve
For best results, park it in the fridge for at least 30 minutes. Chilling helps the flavors meld. Then serve on whole-grain crackers, cucumber slices, or as a hearty sandwich filling.
Nutrition facts
While exact values depend on the brands you use, here’s a rough estimate per 2-tablespoon serving:
- Calories: ~40
- Protein: 5 g
- Fat: 1.5 g
- Carbohydrates: 1 g
- Sodium: ~40 mg
- Potassium: ~60 mg
This is a friendly choice for anyone following the DASH Diet, since it emphasizes lean protein, low sodium, and nutritious ingredients.
Final thoughts
When you’re ready for a tasty spread that won’t derail your heart-healthy goals, give this smoked trout spread a try. You’ll love how easy it is to whip up, and you can customize it by playing with extra herbs or a pinch of your favorite spice. Before you know it, this might become your go-to recipe for a quick meal or snack that fits neatly into your DASH Diet routine.
Frequently asked questions (FAQs)
- Can I use canned fish instead of smoked trout?
Absolutely. If you don’t have smoked trout handy, canned salmon or canned trout can work. Just be sure to check the sodium levels to stay on track with DASH guidelines. - How long does this spread keep?
Stored in an airtight container in the fridge, it should last around two to three days. Give it a quick stir before serving to freshen up the texture. - Is there a way to make it extra creamy?
You can swap out some of the yogurt for low-fat cream cheese, but keep an eye on the sodium and fat content if you’re strictly following DASH Diet recommendations. - Can I freeze the spread?
Freezing isn’t ideal, because dairy can separate when thawed. If you must freeze it, expect some textural changes once it’s defrosted. - What’s the best way to serve it?
Whole-grain crackers, veggie sticks, and even whole-wheat pita pockets make great companions. The spread also works nicely layered into wraps or on top of salads.
Ingredients
8 ounces smoked trout (low-sodium if available)
1 cup low-fat Greek yogurt
2 tablespoons lemon juice
1 tablespoon chopped fresh dill (or 1 teaspoon dried dill)
1 teaspoon minced garlic (optional)
1/4 teaspoon black pepper
Pinch salt substitute or omit for lower sodium
Directions
- Flake the trout: Break apart the smoked fish with a fork. Remove any small bones or skin for a smoother texture.
- Combine the base: In a mixing bowl, stir together the low-fat Greek yogurt, lemon juice, and dill. This creates a creamy foundation without loads of saturated fat.
- Mix in the fish: Gently fold the flaked trout into the yogurt mixture. Go slowly, so you keep some texture rather than turning it into a paste.
- Season and taste: Add the minced garlic if you like extra flavor. Then sprinkle in black pepper, plus a tiny hint of salt substitute if needed. Taste your spread and adjust any flavors lightly.
- Chill and serve: For best results, park it in the fridge for at least 30 minutes. Chilling helps the flavors meld. Then serve on whole-grain crackers, cucumber slices, or as a hearty sandwich filling.
