Mustard Baked Salmon with Lentils

Mustard Baked Salmon with Lentils

A French-inspired meal packed with omega-3's and fiber

Active Time: 20 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

Rinse the lentils and combine them with the carrots, celery, leeks, onion, garlic, bay leaf, and half of the olive oil in a pot.
Saute over medium heat for 5 minutes.
Add the water and cover. Simmer 20 minutes until tender.
Turn off the heat, and add the vinegar.
Preheat the oven to 425 F.
Blend the mustard and remaining olive oil, and spread the mixture onto the salmon fillets.
Place the fillets on a baking rack and cook 8-10 minutes for medium, or to desired doneness.
Stir the parsley into the lentil mixture and divide it among 4 plates.
Place the salmon atop the lentils and serve.

The Benefits

*Excellent Source of: Fiber, Iron, Magnesium, Potassium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Folate, Thiamin, Niacin, Riboflavin, EPA/DHA Omega-3, Phosphorous, Manganese
*Good Source of: Calcium, Zinc, Copper, ALA Omega-3
*Preferences: Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 1.02

Calories: 326

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	13.5 g	*
Saturated Fat	1.9 g	*
Monosaturated Fat	7.4 g	*
Polyunsaturated Fat	3.3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	423 mg	*
EPA, DHA	270 mg, 937 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	46.2mg	*
Total Carbohydrate	26.1 g	*
Sugars	4.4 g	*
Fiber	10.2 g	*
Protein	25.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	6281.3 IU	126%
Vitamin C	19.6 mg	33%
Vitamin D	0 IU	0%
Vitamin E	1.7 IU	6%
Vitamin B6	1 mg	50%
Vitamin B12	2.7 mcg	45%
Vitamin K	150.7 mg	188%
Folate	181.9 mcg	45%
Niacin	7.9 mg	40%
Riboflavin	0.43 mg	25%
Thiamin	0.51 mg	34%
MINERALS
Calcium	110.4 mg	11%
Copper	0.23 mg	12%
Iron	4.1 mg	23%
Magnesium	85.9 mg	21%
Manganese	0.71 mg	36%
Phosphorous	334.6 mg	33%
Potassium	957.9 mg	27%
Selenium	38.7 mcg	55%
Sodium	260.9 mg	11%
Zinc	2.1 mg	14%
PHYTONUTRIENTS
Alpha-carotene	1060.5 mcg
Beta-carotene	3206.9 mcg
Beta-cryptoxanthin	3.9 mcg
Lutein + zeaxanthin	993.6 mcg
Lycopene	0.31 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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