Frozen Salmon With Lentils
This healthy dinner can be made in less than 30 minutes and is super tasty! It's loaded with protein and vital nutrients, and leaves you feeling light and energized.
Ingredients
- 8 oz frozen salmon (two 4 ounce pieces) $7.99
- 1 onion, peeled $.76
- 1 yellow squash, stem removed $.89
- 2 tbsp fresh lemon juice (juice of 1/2 of a lemon) $.39
- 2.5 oz arugula (about 2 fist fulls), divided $1.74
- 1 cup brown lentils $1.14
- 2 tbsp olive oil $.44
- 1/4 tsp table salt $.01
- 1/4 tsp dried dill $.05
Total Price For Two: $13.41
Instructions
- Safely thaw frozen salmon filets. See blog post for safe thawing instructions.
- Fill a large pot half way with water, and bring to a boil. Once boiling, pour in the lentils. Cover the pot, reduce the heat and simmer until the lentils are tender, but not mushy, about 20 minutes. When done, drain.
- While the lentils are cooking: Make the lentil dressing - Take a handful of arugula (about 1.25 oz) and mince it. In a small bowl or ramekin, combine 1 tbsp of olive oil, 2 tbsp lemon juice, 1/4 tsp salt, and minced arugula. Mix well and set aside.
- Chop up one onion and one yellow squash. Heat 1 tbsp of oil in a large skillet, and add the onion and squash. Push the vegetables to the sides of the skillet.
- Sprinkle dried dill evenly over the flesh of the salmon.
- Place the salmon filets skin side down in the middle of the pan. Cook until golden, about 4 minutes, then flip and cook an additional 4-5 minutes. Make sure you are stirring the vegetables on the outside of the pan while the salmon is cooking to prevent burning.
- Place the drained lentils in a large mixing bowl, and mix in the lentil dressing, a handful of arugula and the cooked onion and squash. Spoon onto a plate, and top with a piece of salmon. Enjoy!
Nutrition
Calories: 674kcalCarbohydrates: 68gProtein: 50gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 13gCholesterol: 62mgSodium: 361mgPotassium: 1960mgFiber: 32gSugar: 8gVitamin A: 1129IUVitamin C: 36mgCalcium: 155mgIron: 9mg
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