Smoked Trout Salad Sandwich

Smoked fish is my chicken soup for the [hungry] soul. Sheepishly i'll admit to taking detours in Fairway just to gaze at the corner lox and sable display, and I firmly believe that any problem can be temporarily solved in three steps: Brining some fish, dousing it in mayo, and slathering it on a bagel along with sliced tomato and onion. Upon receiving said problem-solver with contentment I will purr, my heartstrings thoroughly warmed via my belly. Then, I will bloat like a blowfish.

 

Because, #WhatJewEating? That would be fat, salt, salt, salt, and salt. But isn't the fish healthy? On it's own, absolutely. But shrouded in sodium, mayonnaise, and sour cream? Not so much. Usually, I happily accept this nutritious-naught fate as I dive into my open bagel sandwich topped with a meticulous crafted mosaic of egg, tuna, white fish, and salmon salad. I mean, as a high holy day Jew,  I'm only blessed with a Zabar's spread a few times a year—one must take advantage! But sometimes on days that aren't Rosh Hashanah or Yom Kippur, like yesterday, I want to nourish my old Jewish soul, my truest comfort place. Ergo, I want me some smoked fish. Leave the bloat on the side?

Call me Rosie the Riverter, because we can do it! My pupils transfigured into hearts when I discovered canned smoked trout in canola oil at Trader Joe's (woot woot Omega-3's) for a budget-friendly $3.29 each. Using plain, non-fat Greek yogurt and reduced-fat sour cream instead of mayo, ample herbs to season, and fresh horseradish and lemon juice for bite and tang, I succeeded in making a pretty healthful—and certainly delicious—version of my beloved bagel topper. Then, I took it a step further and forfeited the bagel for whole wheat sourdough, adding as many cucumber and tomato slices atop my open-faced creation as I could. And guess what? It hit the spot. I felt heartened yet healthy; soothed yet svelte. I had finally married Jewish food and nutrition—a union I had deemed incapable of fruition long long ago.

You can substitute any canned fish in this salad that you wish. Though trout is my personal favorite, I imagine canned salmon would work very well here too. Whole grain rye and pumpernickel make great bread alternatives. Serve with a quick salad of arugula tossed with lemon juice and olive oil, or red pepper slices and carrot sticks.

Smoked Trout Salad Sandwich
Makes 1 Sandwich

Ingredients:
1 3.0 oz can smoked trout in canola oil
2 scallions, both white and green parts, thinly sliced
1/2 tsp freshly grated horseradish
2 tbsp plain nonfat Greek yogurt or canola oil/reduced fat mayo
2 tbsp light sour cream
1 tsp dijon mustard
juice of 1/2 lemon
1/4 tsp lemon zest
1 tbsp chopped dill
1 tbsp chopped parsley
2 pieces hearty whole-grain bread, such as sourdough, rye or pumpernickel
1/2 cucumber, peeled and thinly sliced into rounds
1 small tomato, thinly sliced

Directions:
Drain trout to remove excess oil. Transfer trout to a small bowl, mash with a fork to break up fillets. Add rest of ingredients, mix thoroughly. Toast bread and serve sandwiches open-faced style, piled high with tomato and cucumber slices.