Sauteed Salmon on Orange Lentils
- Yield servings
We love these orange-flavored lentils and also serve them as a warm side with chicken, fish, or lamb. They have it all: They’re low GI, high in flavor and protein, and kids love them!
- 3 tablespoons white wine or verjuice
- 2 tablespoons lemon juice
- -- Flaky sea salt and freshly ground black pepper to taste
- 4 -- 7-oz salmon steaks
- -- olive oil spray
- 1/2 cup puy-style lentils, rinsed and drained
- -- chicken stock, to cover
- 1 tablespoon olive oil
- 1 -- onion, finely chopped
- 1/2 -- red bell pepper, finely chopped
- 1/2 -- celery stalk, finely chopped
- 1 -- carrot, finely chopped
- 2 cloves garlic, finely chopped
- 1/2 cup fresh orange juice
- -- grated zest of 1 orange
- Combine the white wine, lemon juice, and salt and pepper in a nonmetallic bowl, add the salmon, and turn to coat. Cover and refrigerate while you cook the lentils.
- To make the orange lentils, place the lentils in a saucepan and cover with stock. Bring to a boil, then reduce the heat and simmer for 10 to 15 minutes or until tender. Drain and set aside.
- Heat the oil in another saucepan over medium-high heat and cook the onion, red pepper, celery, and carrot for 8 to 10 minutes until softened. Add the garlic, drained lentils, orange juice, and most of the orange zest (reserve a little to garnish) and stir well. Reduce the heat to medium–low and cook gently while you prepare the salmon, adding more stock if required.
- Remove the salmon from the marinade. Heat a nonstick frying pan over medium-high heat, spray well with oil, and add the salmon. Cook for 2 to 3 minutes on each side or longer, according to taste.
- Meanwhile, to make the apple balsamic glaze, place all the ingredients in a glass jar with a lid and shake well. Gently warm through in a small saucepan.
- To serve, ladle the lentils into the center of four plates, place the salmon on top, and drizzle with the warm glaze. Sprinkle with the reserved orange zest.
- Try serving the salmon on Snow Pea, Avocado and Orange Salad (page 143). Or replace the lentils with well-rinsed quinoa.
- Sometimes I stir in a teaspoon each of cumin and pomegranate molasses when adding the garlic.
Recipes from High Protein, Low GI, Bold Flavor: Recipes to Boost Health and Promote Weight Loss, copyright © Fiona Carns, 2012. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold.