Get a Dose of Heart-Healthy Fats!

Salmon is a nutritional powerhouse — and this recipe is a killer dish to serve up after a long day, at a dinner party with friends, or, well, whenever! It's paired with lentils which are a great source of folic acid and you can't go wrong with the heart-healthy omega-3s in the wild salmon. And if you're worried about the flavor of this low-cal dish, don't be. It packs a serious punch that will certainly leave your taste buds satisfied!


Salmon and Lentils With Moroccan Tomato Sauce

Ingredients

  • 1 cup lentils, rinsed
  • 14 1/2 ounces reduced-sodium, fat-free chicken broth
  • 1 1/2 teaspoons whole or ground fennel seed
  • 1 teaspoon whole or ground coriander seed
  • 3/4 teaspoon whole or ground cardamom pods
  • 3/4 teaspoon whole or ground cumin seeds
  • 3 whole cloves (or 1/8 teaspoon ground cloves)
  • cooking spray
  • 1 shallot, peeled and chopped (about 1/4 cup)
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 14 1/2 ounces tomatoes, peeled, no salt
  • 1 teaspoon hot sauce (or to taste)
  • 12 ounces wild salmon fillet (4 3-ounce fillets), boned and skinned
  • 1/4 cup organic almonds, sliced, toasted, and divided (optional)

Preparation

In a medium saucepan over medium-high heat, bring the lentils and broth to a boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.

Meanwhile, put all whole spices in a grinder and process until well ground or combine ground spices in a small bowl.

Coat a skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.

With an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce (if using) and heat through. Set aside.

In a small bowl, mix the remaining spices, salt, and pepper; rub onto both sides of salmon fillets.

Heat a large, lightly coated skillet over medium-high heat. Add the salmon to the pan without crowding. Sauté salmon 4 minutes; turn, cover, and cook 3 to 6 minutes longer, depending on the thickness of the fish, or until cooked throughout.

Stir two tablespoons of almonds into the lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.

Makes 4 servings.

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 343
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 44 mg
Sodium: 512 mg
Total Carbohydrate: 29 g
Dietary Fiber: 14 g
Protein: 28 g

Recipe Source: California Almond Board

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