Monday, April 20, 2015

[Healthy_Recipes_For_Diabetic_Friends] Grilled Salmon Over Lentil Salad with Walnut Vinaigrette - 33g Carbs, 8g Fiber


Grilled Salmon Over Lentil Salad with Walnut Vinaigrette - 33g Carbs, 8g Fiber

Servings: 4

4 salmon fillets (4 oz portions), skin removed

  > Marinade
2 Tbsp Dijon mustard
2 Tbsp canola oil
2 sprigs fresh tarragon, pulled and roughly chopped
1 clove garlic, minced

  > Lentil Salad
1 cup dry brown or green lentils, rinsed (use 1 1/2 cups canned black bean or small red beans, rinsed, as quick alternative)
1 bay leaf
2 garlic cloves, peeled and smashed
1 rosemary sprig
1 medium carrot, finely diced
1 celery stalk, finely diced
1/4 cup red onion, very finely diced
1/4 cup parsley, finely chopped
1 Tbsp chopped tarragon

  > Walnut Vinaigrette
2 Tbsp red onion, minced
2 cloves garlic
1 Tbsp Dijon mustard
1/4 cup rice or champagne vinegar
1/2 cup canola oil
1/2 cup walnuts, toasted and coarsely chopped
1/4 tsp pepper

  > Garnish
Lemon wedges

In medium bowl, combine mustard, canola oil, tarragon and garlic for marinade. Place salmon in marinade and gently toss until thoroughly coated. Place fish in resealable bag in refrigerator for at least 1 hour.

Heat grill to 375F, when it's too hot to hold hand above coals for more than 5 seconds.

In 5-quart pot, bring 3 cups of water to a boil. Add lentils, garlic cloves and rosemary sprig. Cook lentils until just tender, about 30 minutes.
Strain in colander.

In plastic bowl or cup with fitted lid, combine red onion, garlic, mustard, vinegar, canola oil, walnuts and pepper. Shake until thoroughly mixed and emulsified. Season with pepper.

In large bowl, toss lentils, carrots, celery and red onions together. Stir in enough vinaigrette, about 1/4 cup, to coat lentil mixture, and store
rest in refrigerator for up to one week. Toss in fresh parsley and tarragon.

Spray grill rack lightly and cautiously with canola oil cooking spray, then carefully place salmon fillets on hot grill 2 inches apart. Cook on each side 3 to 4 minutes at diagonal angle to grill rack for professional-looking grill marks. Remove salmon from grill and serve over lentil salad. Garnish with lemon wedges, if desired.

The marinade doesn't have a lot of acid, so it's perfect for marinating the salmon for up to 10 hours before grilling (or broiling). Consider placing the salmon and marinade in a resealable bag before work and cooking it when you get home. As another time-saver, the components of the lentil salad may be made up to a day ahead and tossed in the vinaigrette at the last minute or 2 hours before serving.
As a quicker alternative, use 1 1/2 cups (375 mL) canned, rinsed lentils or black or small red beans instead.

Servings: 4
Nutrition per Serving: 420 Calories, 17g Fat, 1g Saturated Fat, 60mg Cholesterol, 230mg Sodium, 34g Protein, 33g Carbs, 8g Fiber


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