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Broiled Salmon with Mediterranean Lentils

 Broiled Salmon with Mediterranean Lentils
I used to weight-train to keep myself in shape for my work as a volunteer firefighter, and I often prepared this dish. It’s loaded with fiber, protein and antioxidants. Now that I’m a stay-at-home mom, I make it to give me energy to chase the little ones. —Dawn Bryant, Thedford, Nebraska
4 ServingsPrep: 15 min. Cook: 55 min.

Ingredients

  • 1 small carrot, julienned
  • 1/4 cup chopped onion
  • 1 tablespoon olive oil
  • 1/2 cup dried lentils, rinsed
  • 1/2 cup dried green split peas
  • 2 garlic cloves, minced
  • 2 teaspoons capers, drained
  • 2-1/2 cups water
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 tablespoons lemon juice
  • SALMON:
  • 4 salmon fillets (4 ounces each)
  • Butter-flavored cooking spray
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  • In a small saucepan, saute carrot and onion in oil until tender. Add
  • the lentils, peas, garlic and capers; cook and stir 3 minutes
  • longer.
  • Add the water, salt and pepper. Bring to a boil. Reduce heat; cover
  • and simmer for 45-50 minutes or until tender. Stir in lemon juice.
  • Spritz fillets with butter-flavored spray; sprinkle with salt and

2 of 2

Broiled Salmon with Mediterranean Lentils (continued)

Directions (continued)

  • pepper. Broil 4-6 in. from the heat for 7-9 minutes or until fish
  • flakes easily with a fork. Serve with lentil mixture. Yield: 4
  • servings.
Nutritional Facts: 1 salmon fillet with 1/2 cup lentils equals 422 calories, 16 g fat (3 g saturated fat), 67 mg cholesterol, 568 mg sodium, 33 g carbohydrate, 14 g fiber, 35 g protein.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.