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Salmon, Lentil & Quinoa Pilaf

47

  • Prep Time20 min
  • Total Time1 h 25 min
  • Makes6 Servings
Smoked salmon and lentil pilaf recipe

(Photo: Roberto Caruso)

Chatelaine Triple Tested

Packed with protein, fibre and brain-boosting nutrients.

Ingredients

  • 1/2 cup dry green lentils

  • 1 1/2 cups low-sodium chicken broth

  • 1/2 cup uncooked black quinoa

  • 1/3 cup chopped red onion

  • 1/4 cup lemon juice

  • 4 tsp extra-virgin olive oil

  • 1/8 tsp hot-red-chili-flakes

  • 1/2 cup diced red bell pepper

  • 1/4 cup chopped parsley

Salmon

  • 300 g sushi-grade skinless, boneless salmon fillet

  • 2 tbsp kosher salt

  • 1 tbsp lemon zest

  • 1 tbsp honey, preferably manuka

  • 1 1/2 cups chopped fresh dill

Instructions

  • Combine lentils with broth in a large saucepan and set over high. Bring to a boil, then reduce heat to medium-low. Simmer, covered, for 10 min. Stir in quinoa and continue simmering, covered, until quinoa is tender, 18 to 20 more min. Add onion during the last 5 min of cooking. Remove from heat.

  • Whisk  lemon juice with oil and chili flakes in a large bowl. Stir in peppers and parsley along with lentil mixture. Stir until coated. Cover and refrigerate until chilled, about 1 hour.

  • Slice salmon into 1/8-in.-thick slices at a 45-degree angle. Stir salt with lemon zest in a small bowl. Sprinkle half of salt mixture over bottom of a 9 × 13-in. baking dish. Microwave honey for 15 sec to loosen it. Drizzle half of the honey over the salt. Arrange salmon slices in 1 layer over salt and honey. Sprinkle with remaining salt mixture and drizzle with remaining honey. Generously season with pepper. Scatter 1 1/4 cups dill over salmon. Toss to coat salmon thoroughly. Reserve remaining dill. Cover with plastic wrap. Refrigerate for at least 1 hour.

  • Transfer salmon to a colander. Rinse slices under cold running water to remove salt, honey and dill. Pat salmon dry with a paper towel. Pack portions of pilaf into a 5-oz ramekin, then invert each mound onto a plate. Top with salmon slices. Garnish with reserved dill.

Nutrition (per serving)

Calories 241, Protein 17g, Carbohydrates 22g, Fat 10g, Fibre 3g, Sodium 474mg.

Superfood benefits

Salmon: Three ounces of this brain-friendly fish has half your daily vitamin D and fills 99 percent of your B12 requirements. Get more of our best salmon recipes.

Lentils:
With double the fibre of an apple and almost 30 percent more folate than spinach, these low-fat legumes promote weight loss and build healthy bones. Get more of our best lentil recipes.

Quinoa: This low-carb grain is a complete vegetarian protein. A 1/4 cup provides half the recommended daily dose of iron. Get more of our best quinoa recipes.

Red bell peppers: They have more than double the immunity-boosting vitamin C of an orange and are a rich source of heart-healthy beta-carotene.

Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.

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