Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
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 and 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 they are also great in soups and pureed into sauces. There are three main types. The small green lentil is also known 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. More About Lentils
Maple Glazed Salmon with Lentils
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 broth |
| 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 | |