Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Lentils are friendly—the Miss Congeniality of the bean world." -Laurie Colwin, Food writer
The refrigerator light goes on...
This recipe has it all. It’s simple and quick and has great savory flavor that’s complemented by the sweetness of the seared fish. The lentils are full of flavor and have a ton of fiber. 0
Lentils
Lentils are legumes like peas, garbanzos and peanuts. They are mostly carbohydrate and protein not very much fat. They have tons of fiber with a half cup of cooked lentils coming in at around 8 grams.
Like other legumes you can cook them whole but are also great in soups and pureed into sauces. There are three main types. The small green lentil is also know as the French lentil. It has a thin shell and a stronger pea-like flavor. Red and yellow lentils are slightly smaller and not as plump as green lentils. They have a milder flavor. French lentils take a little longer to cook than their red and yellow cousins.
Because of their size lentils don’t have to be soaked overnight like other legumes. I do rinse them well because they often are full of dust and dirt. Boil them very gently testing often for doneness.
2 ounces lentils = 198 calories, <1g fat, 0g sat fat, 0g mono fat, 15g protein, 34g carbohydrates, 3mg sodium, 0mg cholesterol, 3 mcg Vitamin K
Servings = 2 | Serving size =1 4-ounce salmon filet with about 1 cup lentils
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3.
This recipe does not make very good leftovers.
spray olive oil
1 large
rib celery (diced)
2 medium
carrots (peeled and diced)
1/2 cup
red lentils
1 cup
water
1/2 cup
low sodium chicken or vegetable stock
1/4 tsp
salt
1 tsp
dried marjoram
fresh ground black pepper (to taste)
1 Tbsp
extra virgin olive oil
2
4 ounce salmon filets
2 Tbsp
maple syrup
Place a medium skillet over medium heat and spray lightly with olive oil. Add the celery and carrots and cook, stirring frequently, for about 5 minutes.
Add the lentils and stir. Add the water, chicken stock, salt and marjoram. Reduce the heat until the liquid is simmering. Cook for about 20 - 25 minutes until the lentils are just soft. Stir occasionally.
When the lentils are about halfway done preheat the oven to 375°F. Place a skillet in the oven.
When the lentils are done add the olive oil, stir and reduce the heat to low.
Spray the skillet in the oven lightly with olive oil and add the salmon filets. Top with one tablespoon of maple syrup and return the pan to the oven for about 4 minutes. Turn the salmon over and top with the other tablespoon of maple syrup. Cook for another 4 - 6 minutes.
Serve the lentils topped with the cooked salmon. There will be a little sauce in the bottom of the skillet and this goes over the salmon.
Nutrition Facts
Serving size = 1 4-ounce salmon filet with about 1 cup lentils
Servings = 2
Amount Per Serving
Calories 512
Calories from Fat 157
% Daily Value
Total Fat 18g
27%
Saturated Fat 3g
14%
Monounsaturated Fat 4g
Trans Fat 0g
Cholesterol 70mg
23%
Sodium 434mg
18%
Total Carbohydrates 50g
17%
Dietary Fiber 17g
68%
Sugars 16g
Protein 38g
Vitamin A 213%
Vitamin C 11%
Calcium 9%
Iron 28%
Vitamin K 25 mcg
Potassium 1275 mg
Magnesium 101 mg
Maple Glazed Salmon with Lentils : Dr. Gourmet's Healthy Main Course Recipes
