Healthy and delicious -protein rich braised lentils wih salmon
Prep time: 15 mins
Cooking time: 50 mins
Total time: 6 mins
Skill level: Easy peasy
- 300g (10oz) dried puy lentils
- 1 bay leaf, plus a few sprigs each of thyme and parsley
- 2 onions, peeled
- 2 carrots, peeled
- 2 celery sticks
- 100g (3½oz) unsmoked lardons or chopped streaky bacon
- 1-2 cloves garlic, peeled and finely chopped
- 150ml (¼ pint) white wine
- Salt and freshly ground black pepper
- Good handful of fresh chopped parsley
- 1 tablespoon olive oil
- 4-6 x 130g (4½oz) salmon fillets
- 4-6 curly kale leaves, to serve
- 1 Rinse the lentils under cold running water, drain and put in a pan with enough water to cover them by about 5cm (2in). Don’t add salt to the water.
- Add the herbs, 1 onion, cut into wedges, 1 carrot and 1 celerystick, halved. Bring to the boil, reduce the heat, cover and simmer for 20 minutes. Drain, taking out and discarding the vegetables and herbs.
- Meanwhile, chop the other onion, carrot and celery stick into fine dice.
- Put the lardons, or bacon, in a large frying pan and fry until crispy and lightly coloured. Add the chopped onion, carrot and celery and fry for 5 minutes.
- Stir in the garlic, wine, 150ml (¼ pint) hot water and the lentils and bring to the boil. Cover and simmer gently for 15 minutes until tender. Season to taste, and stir in lots of chopped parsley.
- Meanwhile, heat the oil in another frying pan, add the salmon fillets, skin-side down, and cook without moving them for 4-5 minutes, until crisp and the salmon is cooked on one side. Turn over and cook for another few minutes until just cooked through. Serve with the lentils and boiled or steamed kale.
Nutritional information per portion
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.