You will enjoy this recipe that pairs wild salmon and warm French lentils.
Fresh fish is an outstanding source of lean protein, which is ideal for regulating blood sugar levels. Salmon is a variety that is high in omega-3 fats, which help with glucose and insulin metabolism as well as reducing inflammation. By pairing the salmon with high-quality carbs found in lentils will keep your blood sugar from rising. Wild salmon is not only rich in omega 3s but also contain a healthy-fat-and-protein combination that slows the body’s absorption of carbohydrates, keeping blood sugars on an even keel.
SERVES 4: 2 tablespoons plus ¼ cup olive oil · 1 leek, white and light green parts, sliced ¼ inch thick · 2 carrots, peeled and ¼ inch dice · 1 teaspoon minced garlic · 1 cup French green Le Puy lentils · 1 Bay Leaf · 1 teaspoon unsalted butter, optional · 4 teaspoons Dijon mustard · 2 tablespoons red wine vinegar · 1 tablespoon sea salt · 1 teaspoon freshly ground pepper · 4 (5 ounce) center-cut wild salmon fillets, skin removed
Preheat the oven to 450. Heat the 2 tablespoons of olive oil in a medium sauté pan, add the leek and carrots and cook over medium heat for 5 minutes. Add the garlic and cook for 1 more minute and set aside. Meanwhile, place the lentils, bay leaf and 4 cups of water in a large saucepan and bring to a boil. Reduce heat to a simmer, add the leek and carrots and cook uncovered for about 20 minutes, or until the lentils are almost tender. Remove the bay leaf and drain the lentils. Place them in a medium bowl and add the butter if desired and let it melt over the lentils. Meanwhile, make vinaigrette for the lentils. Whisk together the ¼ cup of olive oil, mustard, vinegar, salt and pepper. Add to the lentils, stir well and allow the lentils to cool until just warm, about 15 minutes. Sprinkle with salt and pepper and serve. The longer the lentils sit, the more salt and pepper seasoning you may need. For the salmon, heat a dry ovenproof sauté pan over high heat for 4 minutes. Meanwhile, rub both sides of the salmon fillets with olive oil and a little salt & pepper. When the pan is very hot, place the salmon fillets seasoning-side down and cook over medium heat without moving them for 2 minutes, until browned. Turn the fillets over and place in the oven for 5-7 minutes, for medium rare. When salmon is cooked, spoon a mound of lentils on each plate and place salmon fillet on top. Serve immediately.Author: Jessica P. Cooper HHC, AADP, Health Supportive Chef and Nutrition Educator