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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If I were a jolly archbishop, On Fridays I'd eat all the fish up -- Salmon and flounders and smelts; On other days everything else."
-Ambrose Bierce, Author

The refrigerator light goes on...

This is one of my favorite dishes. It's a variation of one created by a chef friend of mine that he used to serve in his restaurant. It is an almost perfect meal. High fiber, legumes, salmon full of monounsaturated fats, rich flavors and veggies make it a complete Mediterranean Diet meal. Best of all it's really easy to cook and the whole recipe is less than 30 minutes start to finish.

Cooking Wine

Cooking wine is to be avoided at all costs. As I mentioned in the section on cooking with wine, using a bad wine will result in a bad dish. In all of your cooking you should strive to use the best quality ingredients. Cooking wine is not one of these. This is primarily because the wine must, by law, be made undrinkable. This is usually accomplished by adding salt (or worse yet MSG) but there are often other ingredients and flavors used.

Hmmm... combine poor quality wine with salt or other ingredients that will render your recipe unpredictable?  Best to avoid this one. 



 

Mustard Glazed Salmon with Lentils



Servings = 2 | Serving size =4 ounces salmon with lentils

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes great leftovers for sandwiches or salads.

3 quarts water
1/2 cup green lentils
1 tsp olive oil
1 small onion (diced)
2 carrots (peeled and diced)
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 tsp dried thyme
1/4 cup white wine
2 tsp unsalted butter
2 Tbsp peach preserves
2 tsp coarse ground mustard
spray olive oil
2 4 ounce salmon filets

Place the water in a medium sauce pan over high heat. When the water boils, add the lentils. Allow them to boil for about 15-20 minutes; you'll know that they are done when they are al dente.

While the lentils are cooking, place the olive oil in a medium skillet over medium heat. Add the onions and cook for 2 3 minutes, stirring frequently. Add the carrots and cook for about 7 8 minutes.

When the lentils are done, drain them and add them to the onions and carrots. Add the salt, pepper, thyme, white wine and butter. Cook until the wine has evaporated. Set aside.

Place a large skillet in the oven and preheat to 425F.

Mix together the peach preserves and the mustard.

When the oven is hot, spray the pan with oil. Add the salmon, skin side down. Cook for about 5 6 minutes. Spread the peach mustard across the top of the filets and return to the oven (do not turn them over). Set the oven to broil and cook for another 2 3 minutes.

While the salmon is cooking, gently reheat the lentils. Divide them between two plates and then top with the cooked salmon. Serve.

Nutrition Facts

Serving size = 4 ounces salmon with lentils

Servings = 2

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Amount Per Serving

Calories 539 Calories from Fat 149
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 5g 23%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 80mg 27%
Sodium 487mg 20%
Total Carbohydrates 54g 18%
    Dietary Fiber 18g 72%
    Sugars 16g  
Protein 38g  
Vitamin A 215% Vitamin C 18%
Calcium 9% Iron 28%
Vitamin K 29 mcg Potassium 1286 mg
Magnesium 107 mg