Good Source of Omega-3s

Salmon Fillets on Mountain Lentils

4.7
Average: 4.7 (10 votes)
(10 votes)
Salmon Fillets on Mountain Lentils

Salmon fillets on mountain lentils - Tender fish with a hearty side dish - plenty of protein included!

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 50 min.
Ready in
Calories:
546
calories
Calories

Healthy, because

Even smarter

Nutritional values

Celery owes its special spicy aroma to the high content of essential oils, which are good for the intestines. The aromatic mountain lentils contain plenty of protein, complex carbohydrates and fiber. They also contain vitamins of the B group that strengthen the nerves and blood-forming iron.

When it comes to salmon, it's best to go for the organic variety, as this farmed form usually does not use antibiotics.

1 serving contains
(Percentage of daily recommendation)
Calorie546 kcal(26 %)
Protein44 g(45 %)
Fat25 g(22 %)
Carbohydrates36 g(24 %)
Sugar added6 g(24 %)
Roughage10.3 g(34 %)
Vitamin A0.9 mg(113 %)
Vitamin D3.8 μg(19 %)
Vitamin E3 mg(25 %)
Vitamin K116.8 μg(195 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.5 mg(179 %)
Vitamin B₆2.1 mg(150 %)
Folate183.4 μg(61 %)
Pantothenic acid2.8 mg(47 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C21 mg(22 %)
Potassium1,617 mg(40 %)
Calcium130 mg(13 %)
Magnesium130 mg(43 %)
Iron5.7 mg(38 %)
Iodine52.6 μg(26 %)
Zinc3 mg(38 %)
Saturated fatty acids6.9 g
Uric acid336.8 mg
Cholesterol107.3 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
7 ozs mountain lentils
2 carrots
10 ozs Celery root (1 piece)
¾ oz parsley
2 shallots
½ oz butter
1 tsp honey
3 ½ ozs red Grape juice (or red wine)
1 tsp balsamic vinegar
salt
peppers
1 pinch Ground cinnamon
22 ozs salmon fillets (4 salmon fillets)
2 Tbsps olive oil
1 garlic clove
How healthy are the main ingredients?
olive oilparsleyhoneycarrotshallotsalt

Preparation steps

1.

Cook lentils in boiling water over medium heat for 40 minutes. Then drain. Meanwhile, peel carrots and celery and dice very finely. Wash parsley, shake dry and chop. Peel and chop shallots.

2.

Heat butter in a frying pan. Sauté shallots in it for 2 minutes over medium heat. Add honey, let caramelize for 3 minutes and deglaze with grape juice. Simmer shallot sauce over low heat for about 5 minutes. Stir in vinegar and season with salt, pepper and 1 pinch of cinnamon. Remove from heat.

3.

Rinse salmon fillets, dab dry, salt, pepper. Heat 1 tablespoon oil in another pan. Fry salmon in it on all sides for 5-6 minutes over medium heat until golden brown. Peel garlic, crush lightly, add and let fish cook over low heat for about 5 minutes until translucent.

4.

Heat remaining oil in a saucepan and sauté vegetable cubes. Add lentils and parsley, stir in, salt and pepper. Spread lentils on plates, arrange salmon fillets on top and drizzle with shallot sauce.