Food > Recipe Directory > Courses/Meal Type > Main Course > Salmon with Braised Lentils

Salmon with Braised Lentils Recipe

Salmon with Braised Lentils

Homemakers Best Tested
By
Andrew Chase
Photography by
Jennifer Melo
Eating Well with Canada's Food Guide recommends that Canadians eat at least two servings of fish each week. Including fish on the menu is a tasty way to decrease the amount of saturated fat you consume; it's saturated fat that has a potent blood cholesterol–elevating effect. Add lentils, with their dose of fibre, and you have a double whammy of great (and good for you) eating.

Ingredients

2 tbsp  (30 mL)  olive or canola oil
3 carrots, diced
2 stalks celery, diced
1 small white turnip, diced
1 small onion, diced
1 clove garlic, minced
1 cup  (250 mL)  dried Puy lentils
1 bay leaf
Few sprigs fresh thyme or 1/2 tsp/2 mL dried thyme
1/2 tsp  (2 mL)  salt
Pinch ground clove
Pinch black pepper
Broiled Salmon:
4 skinless salmon fillets (each 5 to 6 oz/150 to 175 g)
1/4 tsp  (1 mL)  salt
Pinch black pepper
1/2 cup  (125 mL)  chopped fresh parsley
2 tbsp  (30 mL)  lemon juice
1 tbsp  (15 mL)  extra-virgin olive oil

Preparation

In saucepan, heat oil over medium-low heat; sweat carrots, celery, turnip, onion and garlic, covered and stirring occasionally, until tender, about 10 minutes. Add lentils, bay leaf, thyme, salt, cloves and pepper; stir to combine.

Add 2-3/4 cups/675 mL water; bring to boil. Reduce heat and simmer, adding more water if pan dries out, until lentils are tender, 40 to 45 minutes. Remove bay leaf and thyme sprigs.

Broiled Salmon: Sprinkle salmon fillets with half of the salt and the pepper; arrange on oiled baking sheet. Broil, 3 inches/8 cm from element, until fish flakes easily when tested, 4 to 8 minutes depending on thickness.

Meanwhile, on cutting board, mince parsley with remaining salt until almost in a paste; mix with lemon juice and oil. To serve, divide lentils among 4 shallow bowls or dinner plates. Top with salmon. Spoon parsley sauce over salmon.

Read web editor Jen Melo's review of this healthy recipe in her 'I will eat better' diary.

 

Salmon with Braised Lentils
Serving(s)
4
Nutritional Information
Per serving: about
Calories 523
Protein 38 g
Fat (total) 25 g
Sat. Fat 4 g
Carbohydrate 38 g
Fibre 9 g
Cholesterol 70 mg
Sodium 580 mg
Calcium 9 % RDI
Iron 43 % RDI
Vitamin A 105 % RDI
Vitamin C 43 % RDI
Folate 145 % RDI

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Source

Homemakers Magazine: February/March 2008

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