Salmon with Lentil Pilaf
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 570 |
| pro | 45 g |
| total fat | 28 g |
| sat. fat | 4 g |
| carb | 34 g |
| fibre | 7 g |
| chol | 84 mg |
| sodium | 770 mg |
| % RDI: | - |
| calcium | 7 |
| iron | 44 |
| vit A | 14 |
| vit C | 97 |
| folate | 142 |
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.
Ingredients
- 4 salmon fillets, (about 6 oz/175 g each)
- 2 tbsp vegetable oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tbsp fresh mint or fresh parsley, chopped
- Lentil Pilaf:
- 1 tbsp vegetable oil
- 1 onion, chopped
- 1 stalk celery, chopped
- 2 cloves garlic, minced
- 1 sweet red pepper, diced
- 1 tsp ground cumin
- 1/4 tsp salt
- 1 cup brown lentils or green lentils
- 2 cups chicken stock
- 2 tbsp fresh mint or fresh parsley, chopped
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.
Source : Canadian Living Magazine: October 2004
- Keywords : Main Course; High fibre; Grill/Barbecue; Simmer; Salmon; Lentils; Mint; Dinner; Carrots; Celery; Red pepper; Garlic;
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