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Salmon on a Bed of Lentils

:  November/December 1995, The Essential EatingWell Cookbook (2004)

Your rating: None Average: 4.5 (10 votes)

Simmered with carrots, turnips and thyme, the lentils make a lovely, hearty bed for the salmon fillets, which are gently cooked on top of them for easy one-dish preparation. Green (Le Puy) lentils are smaller and more delicate than other varieties and hold their shape better during cooking.


READER'S COMMENT:
"The lemon is more than a garnish. It really enlivens the flavor. "
Salmon on a Bed of Lentils Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon finely chopped shallots
  • 2 teaspoons minced garlic
  • 2 1/2 cups reduced-sodium chicken broth
  • 1 cup green or brown lentils, rinsed
  • 1 small onion, peeled and studded with a clove
  • 1 1/2 teaspoons chopped fresh thyme, or 1/2 teaspoon dried
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 2 carrots, peeled and finely chopped
  • 2 small white turnips, peeled and finely chopped
  • 1 pound salmon fillet, skin removed, cut into 4 portions
  • 2 tablespoons chopped fresh parsley
  • 1 lemon, quartered

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Preparation

  1. Heat oil in a Dutch oven or deep sauté pan over medium heat. Add shallots and garlic and cook, stirring, until softened, about 30 seconds. Add broth, lentils, onion, thyme, salt and pepper. Bring to a boil, reduce heat to low and simmer, covered, until the lentils are tender, 25 minutes.
  2. Add carrots and turnips; simmer until the vegetables are tender, about 10 minutes more. Remove the onion. Add more broth if necessary; the mixture should be slightly soupy. Taste and adjust seasonings. Lay salmon fillets on top, cover the pan and cook until the salmon is opaque in the center, 8 to 10 minutes.
  3. Serve in shallow bowls, garnished with parsley and lemon wedges.

Nutrition

Per serving: 382 calories; 11 g fat ( 2 g sat , 4 g mono ); 65 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 36 g protein; 9 g fiber; 342 mg sodium; 1142 mg potassium.

Nutrition Bonus: Vitamin A (80% daily value), Potassium (56% dv), Fiber (36% dv), Vitamin C(20% dv), Iron (20% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat


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Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Ease of Preparation
Easy
Total Time
1 hour or less
Servings
4
Main Ingredient
Beans/Legumes
Fish
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Publication
The Essential EatingWell Cookbook (2004)
November/December 1995
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