Salmon with Lentil Pilaf

Author: Canadian Living

Lentils, like beans, add fibre to your diet and are the ultimate convenience legume since they don't require any soaking. This tasty dinner is from "The GI Diet Made Easy" story in our October 2004 issue.

  • Portion size 4 servings

Ingredients

  • 4 salmon fillets (about 6 oz/175 g each)
  • 2 tablespoons vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon fresh mint chopped
  • 1 tablespoon fresh parsley chopped
Lentil Pilaf:
  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 1 stalk celery chopped
  • 2 cloves garlic minced
  • 1 sweet red pepper diced
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 cup brown lentils
  • 1 cup green lentils
  • 2 cups chicken stock
  • 2 tablespoons fresh mint chopped
  • 2 tablespoons fresh parsley chopped

Method

Lentil Pilaf:
In saucepan, heat oil over medium heat; fry onion, celery, garlic, red pepper, cumin and salt until onion is softened, about 5 minutes. Add lentils; stir to coat. Add stock; bring to boil. Reduce heat, cover and simmer until lentils are tender and some liquid remains, about 40 minutes. Stir in mint.

Meanwhile, place salmon fillets on parchment paper-lined or greased baking sheet. Brush oil over salmon; sprinkle with salt and pepper. Roast in 425°F (220°C) oven until fish flakes easily when tested, about 12 minutes. Sprinkle with mint.

Arrange lentil pilaf on 4 warmed plates; top with salmon.

Nutritional facts <b>Per serving:</b> about

  • Sodium 770 mg
  • Protein 45 g
  • Calories 570.0
  • Total fat 28 g
  • Cholesterol 84 mg
  • Saturated fat 4 g
  • Total carbohydrate 34 g

%RDI

  • Iron 44.0
  • Fibre 0.0
  • Folate 142.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 14.0
  • Vitamin C 97.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Salmon with Lentil Pilaf