Tested till perfect Salmon with Lentil Pilaf

Salmon with Lentil Pilaf

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.

By The Canadian Living Test Kitchen

Source: Canadian Living Magazine: October 2004

  • rating starrating starrating starrating starrating star
  • Portion size 4

Ingredients

  • 4 4salmon filletsalmon fillets, (about 6 oz/175 g each)
  • 2 tbsp 2tbspvegetable oil
  • 1/4 tsp 1/4tspsalt
  • 1/4 tsp 1/4tsppepper
  • 1 tbsp 1tbspfresh mint or fresh parsley, chopped

Lentil Pilaf:

  • 1 tbsp 1tbspvegetable oil
  • 1 1oniononions, chopped
  • 1 stalk 1stalkcelery, chopped
  • 2 2cloves garlic, minced
  • 1 1sweet red peppersweet red peppers, diced
  • 1 tsp 1tspground cumin
  • 1/4 tsp 1/4tspsalt
  • 1 cup 1cupbrown lentils or green lentils
  • 2 cups 2cupschicken stock
  • 2 tbsp 2tbspfresh mint or fresh parsley, chopped
To change the number of servings, enter the number, then press "calculate". or reset

Preparation

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 Information Per serving: about

cal 570 pro 45g total fat 28g sat. fat 4g
carb 34g fibre 7g chol 84mg sodium 770mg

% RDI:

calcium 7 iron 44 vit A 14 vit C 97
folate 142
All rights reserved. Transcontinental Media G.P. © 2014