Grilled Wild Salmon with Braised Lentils, Orange Balsamic Reduction

Wild grilled salmon with braised lentils

These days it seems as though Pescetarianism is on the rise amongst all ages. Perhaps this spike in interest is due to peoples’ awareness of what they should and shouldn’t be eating. Lucky for me Salmon is on the good list since I practically grew up on the stuff. Just as well there weren’t any bears around! Consuming salmon is considered to be healthy due to it’s high protein, Omega-3 fatty acids and high vitamin D content.

In general, studies show that the benefits of eating wild Pacific salmon outweigh those of eating farmed Atlantic salmon when the risks of chemical contaminants are considered. On the one hand farmed salmon has more heart-healthy omega-3 fatty acids than wild salmon. Conversely farmed salmon also tends to have much higher levels of chemical contaminants that are known to cause cancer, memory impairment and neurobehavioral changes in children. What do you do?

An great article I read from Eating Well said it best: For some, taste trumps all. Others give weight to price or health or local economic or environmental impact. There are plenty of good reasons to eat salmon: It tastes good. It’s easy, fast and aesthetically pleasing to prepare. It’s incredibly healthy; no common fish delivers more of the omega-3 fatty acids that help keep arteries clear and hearts strong. The past decade has shown that these fatty acids may also strengthen the immune system and eyesight, and even improve mental health. As a chef and self professed health nut I definitely go for wild over farmed.

Grilled Salmon with Braised Lentils

SERVES 2:

2 x 6 oz wild salmon portions

BRAISED LENTIL RECIPE:

1/2 cup green lentils – dry
1/2 red onion – fine dice
1 cup carrot – diced
1 garlic clove – minced
1/4 tsp. curry powder
1/4 tsp.chili flakes
1 bay leaf
1 tbsp olive oil
3 cups broth (approx)

DIRECTIONS:
Preheat medium saute pan on medium-low heat. Add 1 tbsp olive oil and saute onions and garlic for 2-3 minutes. Do not brown. Add curry powder and chili flakes. Cook for another minute. Add carrots to onions for additional 3 minutes, stirring occasionally. Finally add dried lentils and bay leaf and mix together. Saute everything for 3 minutes. This will ‘toast’ the lentils and intensify the overall flavor. Continue by adding 1/2 the broth. Cover and simmer on medium heat. Do not boil or broth will evaporate too quickly.

Braised Lentils
Once lentils have absorbed the broth check for tenderness and add more broth if necessary. Cooked lentils should be soft but not mushy. Taste and season with S&P.

ORANGE BALSAMIC REDUCTION:

2 tbsp. balsamic vinegar
2 tbsp. orange juice
2 tsp. agave / honey
1/8 tsp. ground ginger

DIRECTIONS:
Pop all the above in a small saucepan and simmer on medium low heat until reduced by half. Be Careful not to walk away and forget about it as it will burn. That’s it!

If you’re joining Oprah’s ‘Best Life’ Plan this is right up your alley.

To see more of my recipes and learn about me and my healthy food philosophies head over to thehealthyirishman.com

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4 comments

  1. Very very interesting blog! Came here through a comment you posted on a health website! I put you in my feeds and blogroll on my blog! Hope to read interesting posts in the near future while I catch up with the older ones! Cheers

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