Roasted Salmon with Lentils and Creamy Pesto
Canada's food guide recommends eating at least two fish servings (2 ½ ounces or 75 grams) each week, with an emphasis on fattier fish rich in omega 3s and lower in mercury, such as salmon, trout, char and sardines.
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Lentils:
2 ½ cupsÌýNo sodium or low-sodium chicken or vegetable stock,
or waterÌý625 mL
1 cupÌýSmall green or du Puy lentils, picked over*Ìý250 mL
1 smallÌýOnion, peeled and finely choppedÌý1 small
1 mediumÌýCelery stalk (with leaves), finely choppedÌý1 medium
2 clovesÌýFresh garlic, mincedÌý2 cloves
1 TbspÌýCanola oilÌý15 mL
1 TbspÌýRed wine vinegarÌý15 mL
1 tspÌýGrainy mustardÌý5 mL
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Salmon:
1 lbÌýSalmon or trout filletÌý454 g
1 tspÌýCanola oilÌý5 mL
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Pesto:
2 TbspÌýBottled basil pestoÌý30 mL
¼ cupÌýPlain 1% M.F. yogurtÌý60 mL
Directions:
1.ÌýIn a medium saucepan, bring the stock or water to a simmer.
2.ÌýAdd the lentils, onion, celery and garlic and cook, stirring occasionally, for 40 minutes, or until the lentils are just tender.
3.ÌýRemove from heat, drain any excess liquid and toss with 1 Tbsp (15 mL) oil, vinegar and mustard. Season sparingly with pepper.
4.ÌýMeanwhile, preheat the oven to 425°F (220°C).
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5.ÌýPlace the salmon, skin side down (if it has skin) on a foil- or parchment-lined rimmed baking sheet.
6.ÌýDrizzle with 1 tsp (5 mL) oil and rub with your fingers to coat completely.
7.ÌýSprinkle with pepper and roast for 10 minutes per inch (25 mm) of thickness (it should take 8–10 minutes), until the edge of the fish flakes with a fork, but the filet is still slightly soft in the middle.
8.ÌýIn a small bowl, whisk the pesto and yogurt until well combined.
9.ÌýServe the salmon on a bed of lentils, drizzled with the pesto sauce.
*Rinse lentils before cooking and pick out any small rocks that may not have been washed away!
Makes 6 servings (375 mL/ 1 ½ cups/ 283 g)
Per Serving: 320 calories, 13 g fat (2.5 g saturated fat, 0 g trans fat), 250 mg sodium, 20 g carbohydrate, 29 g protein, 3 g fibre.
Source: developed by Julie van Rosendaal for Apple, Â鶹ӳ»' health and wellness magazine.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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