20
SALMON WITH VEGETABLES
What could be better than three incredibly healthy foods—
salmon, spinach and lentils—in one low-calorie meal.
451
CALORIES
per serving
Serves: 1
Serving Size: 21 oz
Prep Time: 5 minutes
Inactive: 0 minutes
Cook: 25 minutes
TOTAL: 30 minutes
Ingredients:
• 1 skinless salmon fillet
• 1 bunch spinach
• 1/2 cup lentils
• 1 carrot, diced
• 2 tablespoons white onion, diced
• Pinch salt and pepper
• 2 cups vegetable stock
• 1/2 lemon
• 1 teaspoon capers
• 1 teaspoon each parsley and thyme
• 1 clove garlic, finely chopped
• 1 bay leaf
• 2 tablespoons creme fraiche
• 1/2 tablespoon mustard seeds
Instructions:
Preheat oven to 450 degrees. Wash lentils with cold water. Add about a tablespoon of canola oil to a
pan, add diced white onion and diced carrot. Add parsley, thyme, garlic and bay leaf to flavor. Cook
for 1 minute then add lentils. Next add vegetable stock to cover the lentils. Cook until done. If more
stock is needed, add but make sure the lentils are not getting too mushy. Set to the side.
Season salmon with mustard seed on top. Bake for 12-15 minutes. Wash spinach well and make sure
to spin to reduce water before cooking. While salmon bakes, season spinach with salt and pepper,
cook in hot pan, stirring for 1 minute. Then make lemon cream sauce by folding lemon juice, capers
and chopped parsley through creme fraiche. Serve lentils on the bottom, followed by spinach and
salmon. Top with lemon cream sauce. Bon appetit.
Nutritional Value:
Samira from Store 2560
in Germantown, MD
Calories: 451
Fat: 15 g
Cholesterol: 61 mg
Sodium: 376 mg
Carbohydrates: 43 g
Dietary Fiber: 21 g
Sugars: 5.2 g
Protein: 38.8 g
Nutritionist Health Tip:
Keep the flavor and reduce the
sodium by omitting the salt and
using low sodium stock.
per serving
Weight Watchers
10
PointsPlus
value
®