Salmon with Lentils

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Salmon with Lentils
50 min.
4
593kcal

Suggestions

Ingredients

  •  carrots diced
  •  cinnamon sticks 
  • 1.3 cups green lentils french
  • cloves garlic chopped
  • tablespoon honey 
  •  juice of lemon 
  • servings kosher salt and pepper freshly ground
  •  leeks white halved lengthwise chopped
  • 0.3 cup olive oil extra-virgin plus more for drizzling
  • 18 ounce center-cut salmon fillets skinless
  • bunch swiss chard 
  • tablespoon tomato paste 

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1/4 cup olive oil in a skillet over medium heat.
  2. Add the leeks and carrots and cook until tender, 5 minutes.
  3. Add the garlic and tomato paste and cook 1 minute. Increase the heat to high; add 4 cups water, the cinnamon stick and lentils. Bring to a boil, then reduce the heat to medium-high, cover and simmer until tender, 20 minutes.
  4. Meanwhile, remove the Swiss chard stems; reserve 3 leaves and chop the rest.
  5. Place the whole leaves over the lentils, cover and wilt, 1 minute.
  6. Remove the chard and cover the lentils. Season the salmon with salt and pepper and wrap a wilted chard leaf around each fillet.
  7. Reserve about 1 cup lentils for Warm Beet and Lentil Salad. Stir the honey and lemon juice into the remaining lentils and season with salt and pepper. Stir in the chopped chard.
  8. Place the wrapped salmon on top of the lentils, drizzle with olive oil and season with salt and pepper. Cover and cook over medium-high heat until the fish is just cooked through, 6 minutes.
  9. Remove the salmon and cut into pieces. (If the lentils are dry, add a splash of water.) Divide lentils among bowls and top with salmon.
  10. Turn leftover lentils into Warm Beet and Lentil Salad With Goat Cheese.
  11. Photograph by Antonis Achilleos

Nutrition Facts

Calories593kcal
Protein29.07%
Fat34.06%
Carbs36.87%

Properties

Glycemic Index
66.93
Glycemic Load
10.36
Inflammation Score
-10
Nutrition Score
54.157391216444%

Flavonoids

Catechin
1.34mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.05mg
Kaempferol
5.62mg
Myricetin
2.47mg
Quercetin
1.82mg
Gallocatechin
0.08mg

Nutrients percent of daily need

Calories:592.6kcal
29.63%
Fat:22.64g
34.83%
Saturated Fat:3.27g
20.44%
Carbohydrates:55.14g
18.38%
Net Carbohydrates:33.28g
12.1%
Sugar:10.25g
11.39%
Cholesterol:70.17mg
23.39%
Sodium:475.84mg
20.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.48g
86.97%
Vitamin K:659.34µg
627.94%
Vitamin A:10562.81IU
211.26%
Folate:366.27µg
91.57%
Fiber:21.86g
87.46%
Vitamin B6:1.63mg
81.51%
Manganese:1.56mg
77.93%
Selenium:53.3µg
76.15%
Vitamin B12:4.06µg
67.61%
Vitamin B3:12.53mg
62.66%
Vitamin B1:0.9mg
59.86%
Phosphorus:594.63mg
59.46%
Potassium:1724.04mg
49.26%
Magnesium:190.39mg
47.6%
Iron:8.26mg
45.87%
Vitamin C:36.82mg
44.63%
Copper:0.86mg
42.96%
Vitamin B2:0.72mg
42.47%
Vitamin B5:3.72mg
37.17%
Vitamin E:4.47mg
29.81%
Zinc:4.16mg
27.76%
Calcium:138.78mg
13.88%