Rainbow Trout & Pickle Sandwich

Sandwiches Can Be Healthy

Sandwiches are often underrated. They can make a nutritious meal and the expression that eating sandwiches makes you gain weight does not make any sense. Everything depends on your lifestyle and the type of products you consume, not the name of the meal.

If you choose white bread that’s been baked out of bleached wheat flour, stuff it with layers of cheese, mayo, bacon, sugary sauces and a very questionable sausage, then it will probably be neither healthy, nor make you feel good. But you have all the freedom to choose wholegrain seeded sandwich breads that are higher in protein, fibre and actually do have beneficial nutrients (due to wholegrain flours and seeds), layer it with colourful veggies, including dark leafy greens and satiating protein. Nu bull***t wholesomeness (awesomeness)!

Save Those Leftovers

Another great thing is that you can sandwich on a budget, meaning a sandwich is probably the best place for your leftovers. Roast chicken, beef roast, fish (cooked or smoked), tofu are the perfect proteins for building a delicious and nutritious sandwich. So the next time you’re trying to figure which ingredients go best with bread, see what you have in the fridge. That half a cucumber might just have its time to shine without having to end up in the garbage.

Makes sandwiches | time: 10 minutes | 1 teaspoon - 5ml


  • 4 slices of wholegrain or seeded bread
  • 160 g of cooked raibow trout or salmon (grilled/poached/pan fried)
  • 1 teaspoon of mayo
  • 2 teaspoons of sweet white miso paste (optional, but great)
  • freshly ground black pepper
  • 1 small fresh cucumber or 1/2 of a medium cucumber
  • a few medium sized pickles
  • a handful of rocket
  • 1 medium tomato
  • leek or shallot


Mix trout with sweet white miso, a bit of freshly ground black pepper, finely chopped pickles and mayo. if you don’t have miso paste, add a bit more mayo and some salt or soy sauce. Thinly slice the tomato, fresh cucumber and a bit of leek or shallot.


Toast bread until golden brown, top one side with rocket, cucumber, trout mixture, a few slices of leek and fresh tomato. Top with another slice of bread, gently squeeze, cut in half and enjoy. Repeat with the second sandwich.

Tried making this at home? Do let me know your thoughts by leaving a comment below or tag @kitchen.julie #kitchenjulie on instagram and@kitchenJulieBlog on facebook