Braised Lentils, Seared Salmon, Natural Pan Jus Recipe

Posted by
Rate It!
Braised Lentils, Seared Salmon, Natural Pan Jus
Add your photo!
Ingredients
17
Count
Nutrition
730
Calories
Total time
55
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Ideally, start with a head-on, whole gutted fish (freshest) - remove the filets from the spine and ribs, then using pliers, remove the pin bones; alternately, start with two very fresh filets.
  2. Note: prep time listed below is starting with salmon filets - if you filet your own fish, add 10 min (experienced).
  3. Cut the filets crosswise into 1 inch wide slices, then season with salt and pepper.
  4. Add enough olive oil to coat the pan, heat the saute pan on High (until oil is smoking), then add the seasoned salmon, flesh side down to color and create a little crust, BUT remove while still rare (cook for 2-3 min) and let rest.
  5. Wipe the oil out of the pan; add enough fresh olive oil to coat the pan (2-3 Tbs) and add the butter.
  6. Pu the heat under the pan to medium and once the oil & butter mix is hot, add the diced mirepoix (carrot, parsnip, celery, leek), cook until translucent (7-10 min). At this poiint, season with salt & pepper.
  7. Add the lentils to the vegetables. Add water to about 1 inch above the lentil/vegetable mix.
  8. NOTE: DO NOT add salt at this point - it will harden the skin of the lentils!
  9. As the water softens the lentils, add the veal stock (if you don't have red wine veal stock, can use veal stock, chicken stock, vegetable stock, or water), then the herbs (thyme, rosemary).
  10. Lentils should be tender in 10-12 minutes (this will vary with your stove and pan, so taste until they are al dente ).
  11. Remove the lentils with a slotted spoon, then add the frisee and toss in the pan jus.
  12. To serve, plate the frisee in the center of the plate, put 2-3 pieces of salmon on top, then surround the frisee with the lentils; pour any remaining pan jus over the lentils.
  13. Can be served warm for an entree or room temperature as a salad.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 730.4 Kcal (3058 kJ)
Calories from fat 281.68 Kcal
% Daily Value*
Total Fat 31.3g 48%
Cholesterol 73.14mg 24%
Sodium 1424.13mg 59%
Potassium 1276.27mg 27%
Total Carbs 52.39g 17%
Sugars 3.51g 14%
Dietary Fiber 16.76g 67%
Protein 48.33g 97%
Vitamin C 5.9mg 10%
Vitamin A 0.1mg 4%
Iron 4.6mg 26%
Calcium 76.2mg 8%
Amount Per 100 g
Calories 185.14 Kcal (775 kJ)
Calories from fat 71.4 Kcal
% Daily Value*
Total Fat 7.93g 48%
Cholesterol 18.54mg 24%
Sodium 360.98mg 59%
Potassium 323.51mg 27%
Total Carbs 13.28g 17%
Sugars 0.89g 14%
Dietary Fiber 4.25g 67%
Protein 12.25g 97%
Vitamin C 1.5mg 10%
Iron 1.2mg 26%
Calcium 19.3mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 16.4
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top