Pan-Roasted Salmon with Lentil Pilaf - 41g Carbs, 10g Fiber
From: www.prevention.com - 101 Recipes You Can't Live Without
Plain salmon is good, but once you try it herb-rubbed and splashed
with lemon, we guarantee you'll have a new favorite recipe: this one!
Our pan-roasted salmon supplies 180% of your daily omega-3s, almost
300% of vitamin D, and, atop spiced lentils, a nutritional powerhouse
dinner.
Prep Time: 15 min
Total Time: 55 min
Servings: 4
1 1/4 cup green lentils
1 dried bay leaf
1 Tbsp plus 2 tsp olive oil
1 large carrot, diced (about 3/4 cup)
1/2 large onion, chopped (about 3/4 cup)
1 rib celery, diced (about 1/2 cup)
2 sprigs fresh thyme
1/2 tsp fennel seeds
1/4 tsp dried rosemary
1/2 cup dry red wine
4 salmon fillets with skin (about 5 oz each)
1/4 tsp dried thyme
Juice of 1/2 lemon (1 Tbsp plus 2 tsp)
1 tsp fresh thyme leaves
HEAT the oven to 350 degrees F.
Bring 5 cups water to a boil in a medium saucepan on high heat. Add the
lentils and bay leaf, reduce the heat to medium low, and simmer, partially
covered, until the lentils are cooked through yet still firm to the bite,
20 to 22 minutes. Drain and discard the bay leaf.
HEAT 1 Tbsp of the oil in a large skillet on medium heat. Add the carrot,
onion, celery, thyme sprigs, fennel seeds, and rosemary. Cook, stirring
occasionally, until the carrot is just tender, about 10 minutes. Add the
wine and simmer until nearly evaporated, 3 to 4 minutes. Remove the thyme
sprigs and bay leaf. Stir in the lentils and cook until heated through,
about 1 minute. Season to taste with salt and freshly ground black pepper.
HEAT the remaining 2 tsp of olive oil in a large ovenproof skillet on
medium-high heat. Season the salmon with 1/4 tsp salt and freshly ground
black pepper. Rub the dried thyme between your fingers to crumble and rub
over the salmon. Add to the skillet, flesh side down, and cook until golden
brown, 2 to 3 minutes. Turn and sear skin, 1 minute. Transfer to the oven
and roast until the flesh is opaque in the thickest part, 4 to 8 minutes,
depending on thickness. Drizzle with the lemon juice and serve over the
lentils. Garnish with the fresh thyme leaves.
Servings: 4
Serving Size: 1 1/2 cup lentils and 1 salmon fillet
Nutrition per Serving:
522 Calories, 19g Fat, 3g Saturated Fat, 43g Protein, 41g Carbs, 10g Fiber,
221mg Sodium
258% (1,032 IU) daily vitamin D - 180% (1,800 mg) daily omega-3s -
117% (7 mcg) daily vitamin B12 - 34% (1,199 mg) daily potassium -
28% (5 mg) daily iron
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