Smoked Trout Salad, Cucumber and Roasted Pepper Sandwich [Photo/The New York Times]

Ingredients

One 3.9-ounce can smoked trout in canola oil

1 tablespoon plain yogurt

1 tablespoon mayonnaise

2 tablespoons finely diced celery

1 teaspoon minced fresh dill

2 small (3 1/2-inch) whole-wheat English muffins

About 1 1/2 ounces roasted red pepper

Sliced cucumber

A few drops lemon juice

1. Drain the trout. Place the fillets in a bowl or in the bowl of a mini-food processor, and flake them. Mix in the yogurt and 1 teaspoon of the mayonnaise. It should have the consistency of tuna salad. Stir in the chopped celery and dill.

2. Lightly toast the English muffins. Spread a little mayonnaise on both halves. Spread half the trout mixture over the muffin bottoms. Top with cucumber slices, and douse with a little lemon juice. Layer half the roasted pepper over the cucumber slices. Place the other halves of the English muffins on top, press down, slice in half if desired and serve. Alternately, you may wrap the sandwiches in plastic, refrigerate and serve later.

Yield: Two sandwiches.

Advance preparation: These sandwiches will keep well for a day. Wrap tightly in plastic wrap, and place in a bag. Keep cold if possible.

Nutritional information per serving: 282 calories; 1 gram saturated fat; 2 grams polyunsaturated fat; 3 grams monounsaturated fat; 27 milligrams cholesterol; 29 grams carbohydrates; 5 grams dietary fiber; 710 milligrams sodium (does not include salt to taste); 18 grams protein.