DASH Diet Avocado Toast with Smoked Trout
This nutritious avocado toast is a perfect fit for the DASH diet, combining creamy avocado, bright citrus, warming spices, and omega-3-rich smoked trout. Packed with heart-healthy fats, fiber, and protein, this quick and easy meal is perfect for breakfast or a light snack.
Equipment
- A small bowl for mixing
- Toaster or oven for toasting bread
Ingredients
- 1 ripe avocado peeled and pitted
- 2 teaspoons lemon juice plus extra for serving
- ¾ teaspoon ground cumin
- ¼ teaspoon kosher salt
- ¼ teaspoon red pepper flakes plus extra for garnish
- ¼ teaspoon lemon zest
- 2 slices whole-wheat bread toasted
- 1 3.75-ounce can smoked trout
Instructions
- Mash the avocado mixture: In a medium bowl, use a fork to mash the avocado until mostly smooth. Stir in the lemon juice, cumin, salt, red pepper flakes, and lemon zest, mixing until well combined.
- Prepare the toast: Evenly spread the mashed avocado mixture over both slices of toasted whole-wheat bread.
- Add the trout: Divide the smoked trout into portions and place half on each slice of toast, breaking it into smaller pieces as needed.
- Finish and serve: Sprinkle extra red pepper flakes for added spice and drizzle with a bit more lemon juice, if desired. Enjoy immediately.
Notes
Alternative Fish Options: Smoked salmon, whitefish, or sardines can be used instead of trout.
Non-Fish Variation: Swap the trout for slices of hard-boiled egg for a vegetarian-friendly protein boost.
Lower Sodium Option: If reducing sodium is a priority, choose a low-sodium smoked trout or rinse lightly before using.
Nutrition
Serving: 1gCalories: 300kcalCarbohydrates: 21gProtein: 11gFat: 20gSaturated Fat: 3gCholesterol: 23mgSodium: 390mgPotassium: 455mgFiber: 6gSugar: 1gCalcium: 50mg
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