The 24 Hour Fitness Blog

Foodie Friday - Salmon with Lentil & Apple Pilaf

by Scott G. on December 27, 2013

Today's #foodiefriday combines heart-healthy salmon with fiber-rich lentils for a delicious dinner. Pair it with some steamed broccolini and you'll have perfect meal that's impressive enough for guests.






6 cups water, divided
1 cup French green lentils
1 cup dry red wine                           
1 medium onion, diced
1 carrot, diced
5 cloves garlic, peeled
8 sprigs fresh thyme, divided
3 whole cloves
1 bay leaf
1/2 teaspoon salt, divided
1/2 Granny Smith apple
2 tablespoons chopped walnuts, toasted in a dry skillet
1 tablespoon finely chopped fresh parsley
6 (4-ounce) salmon filets
1 teaspoon olive oil
Ground black pepper

Combine 2 cups water and lentils in a large saucepan and bring to a boil. Cook for 5 minutes. Drain and return the lentils to the pan.

Add remaining 4 cups water, wine, onion, carrot, garlic, 2 sprigs thyme, cloves and bay leaf to the pan. Bring to a boil; reduce heat and simmer, uncovered, for 10 minutes. Season with 1/4 teaspoon salt and black pepper. Continue cooking until the lentils are tender, about 20 minutes more. Drain any remaining liquid and discard the thyme sprigs, cloves and bay leaf.

Peel, core and finely dice the apple. Stir apple, walnuts and parsley into the lentil mixture. Cover and keep warm.

Preheat broiler. Coat a baking sheet with cooking spray. Brush both sides of salmon with olive oil and season with 1/4 teaspoon salt and pepper. Place on the prepared baking sheet and lay 1 thyme sprig over each fillet. Broil 6 inches from the flame without turning just until opaque in the center, about 6 minutes.

Per serving: 409 calories; 18 g fat ( 3 g sat , 7 g mono ); 67 mg cholesterol; 25 g carbohydrates; 0 g added sugars; 30 g protein; 6 g fiber; 282 mg sodium; 821 mg potassium.

Nutrition Bonus: Selenium (60% daily value), Vitamin A (38% dv), Potassium (24% dv), Vitamin C (15% dv)