Good Source of Omega-3s

Sauteed Salmon with Lentils

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Average: 4.7 (11 votes)
(11 votes)
Sauteed Salmon with Lentils

Sauteed Salmon with Lentils - The polynuclear Supplement and the tender fish form a delicious contrast.

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 40 min.
Ready in
Calories:
560
calories
Calories

Healthy, because

Even smarter

Nutritional values

Celery owes its special spicy aroma to the high proportion of essential oils it contains, which are good for the intestines. The lentils in this dish also add plenty of protein.  

It is best to use organic salmon as it is high in polyunsaturated fatty acids and does not use antibiotics.

1 serving contains
(Percentage of daily recommendation)
Calorie560 cal.(27 %)
Protein43 g(44 %)
Fat30 g(26 %)
Carbohydrates26 g(17 %)
Sugar added2 g(8 %)
Roughage10.8 g(36 %)
Vitamin A0.4 mg(50 %)
Vitamin D6.4 μg(32 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin22.9 mg(191 %)
Vitamin B₆1.2 mg(86 %)
Folate187 μg(62 %)
Pantothenic acid1 mg(17 %)
Biotin6.5 μg(14 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C11 mg(12 %)
Potassium1,261 mg(32 %)
Calcium63 mg(6 %)
Magnesium109 mg(36 %)
Iron5 mg(33 %)
Iodine12 μg(6 %)
Zinc2 mg(25 %)
Saturated fatty acids6.2 g
Uric acid79 mg
Cholesterol87 mg

Ingredients

for
4
Ingredients
8 ozs Lentils
salt
1 carrot
¼ Celery root
2 shallots
1 Tbsp Canola oil
1 tsp sugar
4 ozs dry Red wine
1 tsp balsamic vinegar
peppers
22 ozs Salmon
4 Tbsps olive oil
1 garlic clove
4 stalks parsley
How healthy are the main ingredients?
SalmonLentilolive oilsugarsaltcarrot

Preparation steps

1.

Rinse lentils under cold water and soak overnight in a saucepan with cold water. The next day, drain water and cook lentils about 40 minutes in boiling salted water. Drain lentils again and leave to cool.

2.

While lentils cook, peel and dice carrots, celery root and shallots.

3.

Heat canola oil in a pan. Cook shallots over medium heat until soft. Carmelize with sugar and deglaze with red wine. Simmer lightly, stir in balsamic vinegar, season with salt and pepper and remove from stove.

4.

Rinse salmon under cold water, pat dry, cut into 4 equal large pieces and rub each piece with salt and pepper. Heat 2 tablespoons olive oil in another pan and fry salmon about 5 minutes over medium heat until golden brown.

Meanwhile, peel and press garlic, add garlic to pan with salmon, reduce heat and cook fish fillets with garlic until translucent.

5.

Rinse, shake dry and chop parsley leaves. Heat remaining oil in a saucepan and saute diced vegetables over medium heat for 3 minutes. Combine lentils and parsley and season with salt and pepper.

Divide lentils between 4 plates, top each with a piece of salmon and sprinkle with red wine shallots.