Wild Rice & Lentils with Flaked Salmon
Prep Time: 5 Minutes
Total Time: 25 Minutes
Servings: 6
Ingredients
Directions
Nutrition
Ingredients
2 Tbsp (30 mL) canola oil, divided
1/2 cup (125 mL) finely sliced white onion
1 cup (250 mL) finely chopped red bell pepper
1/2 cup (125 mL) halved pecans
2 cups (500 mL) cooked wild/brown rice blend
1 cup (250 mL) cooked green lentils
1/2 cup (125 mL) vegetable stock
3 Tbsp (45 mL) chopped fresh dill
1/2 cup (125 mL) dried cranberries
Directions
- Heat 1 Tbsp (15 mL) oil in a large sauté pan, add onions and cook until lightly golden. Add pepper and pecans. Cook until peppers are tender and pecans lightly toasted, approximately 5 minutes.
- Toss in rice, lentils, and stock and cook for 3-5 minutes until stock is absorbed and rice and lentils are hot.
- Stir in lemon juice, dill, and cranberries. Season to taste with salt and pepper. Transfer to a serving bowl and reserve.
- In a separate pan, heat remaining 1 Tbsp (15 mL) of oil. Season salmon with salt and pepper and sprinkle with paprika on both sides. Add to pan and cook for 2-3 minutes on each side until desired doneness. Remove from pan and allow to cool for 2-3 minutes. With two forks, flake the salmon into small bite-size pieces and toss on top of the prepared rice and lentils. Garnish with
- dill and serve.
Quick tip: Trout, halibut, and haddock are great alternatives to salmon in this recipe.
Nutritional Information
- Serving Size: 1 cup (250 mL)
- Per serving:
- Calories 290
- Total Fat 13 g
- Saturated Fat 1.5 g
- Cholesterol 15 mg
- Carbohydrates 34 g
- Dietary Fibre 6 g
- Sugar 10 g
- Protein 12 g
- Sodium 140 mg
- Potassium 372 mg
- Folate 81 mcg
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