Wild Rice & Lentils with Flaked Salmon – Lentils.org

Wild Rice & Lentils with Flaked Salmon

  By lentilsorg      ,

May 5, 2016

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  • Prep: 5 Minutes
  • Cook: 20 Minutes
  • 5 Minutes

    20 Minutes

    25 Minutes

  • Yields: 6
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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.

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

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Nutrition Facts

Serving Size1 cup (250 mL)
Calories290
Sodium140 mg
Potassium372 mg
Protein12 g
Cholesterol15 mg
Sugar10 g
Total Fat13 g
Saturated Fat1.5 g
Total Carbohydrates34 g
Dietary Fiber6 g