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Recipe by

Lentils.org

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Wild Rice & Lentils with Flaked Salmon

Prep Time: 5 Minutes

Total time: 25 Minutes

Servings: 6

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    2 Tbsp (30 mL) canola oil, divided

    1/2 cup (125 mL) finely sliced white onion

    1 cup (250 mL) finely chopped red bell pepper

    1/2 cup (125 mL) halved pecans

    2 cups (500 mL) cooked wild/brown rice blend

    1 cup (250 mL) cooked green lentils

    1/2 cup (125 mL) vegetable stock

    1 lemon, juice and zest

    3 Tbsp (45 mL) chopped fresh dill

    1/2 cup (125 mL) dried cranberries

    to taste, salt and pepper

    SALMON:

    1 (6 oz/170 g) fillet of salmon, deboned, skin removed

    1/2 tsp (2 mL) paprika


Directions

  1. Heat 1 Tbsp (15 mL) oil in a large sauté pan, add onions and cook until lightly golden. Add pepper and pecans. Cook until peppers are tender and pecans lightly toasted, approximately 5 minutes.
  2. Toss in rice, lentils, and stock and cook for 3-5 minutes until stock is absorbed and rice and lentils are hot.
  3. Stir in lemon juice, dill, and cranberries. Season to taste with salt and pepper. Transfer to a serving bowl and reserve.
  4. In a separate pan, heat remaining 1 Tbsp (15 mL) of oil. Season salmon with salt and pepper and sprinkle with paprika on both sides. Add to pan and cook for 2-3 minutes on each side until desired doneness. Remove from pan and allow to cool for 2-3 minutes. With two forks, flake the salmon into small bite-size pieces and toss on top of the prepared rice and lentils. Garnish with
  5. dill and serve.

Quick tip: Trout, halibut, and haddock are great alternatives to salmon in this recipe.


Nutritional Information

  • Serving Size: 1 cup (250 mL)
  • Per serving:
  • Calories 290
  • Total Fat 13 g
  • Saturated Fat 1.5 g
  • Cholesterol 15 mg
  • Carbohydrates 34 g
  • Dietary Fibre 6 g
  • Sugar 10 g
  • Protein 12 g
  • Sodium 140 mg
  • Potassium 372 mg
  • Folate 81 mcg