Pan Fried Salmon on Lentils with Rice Noodles Click image to enlarge
Course: Main
Dish: Fish
Serves: 4
Nutritional information per serving:

Calories: 500
Protein: 31g
Fat: 14g
Of which saturates: 2.5g
Carbohydrate: 62g
Fibre: 3.9g

 

Did you know?

Canned plum tomatoes are a great source of the cancer-fighting antioxidant lycopene


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Pan Fried Salmon on Lentils with Rice Noodles

Ideal when you are in a rush but need a healthy and hearty meal, this dish is a great way to combine canned and fresh food.
30 minutes to prepare and cook. Serves 4.

Ingredients:
400g can brown lentils, drained
400g can cherry tomatoes
125g can button mushrooms, drained
4 x 150g salmon fillets
A little olive oil
A handful of rocket
225g (8 oz) rice vermicelli noodles
A drizzle of sesame oil

 

Method:

1. Mix the canned lentils, tomatoes and mushrooms in a saucepan. Bring to the boil, reduce the heat, then simmer for 10 minutes until slightly thickened. 
2. Brush the salmon fillets with a little olive oil. Heat a non-stick pan until hot. Add the salmon and fry for 4 – 5 minutes turn over and cook the other side for 3 minutes. Remove from heat and keep warm.
3. Put the noodles in a bowl, cover with boiling water and let them soak for 5 minutes. Drain and rinse under cold running water. Transfer to a bowl, sprinkle with the sesame oil and stir briefly to coat.
4. Divide the noodles onto 4 serving plates, place the lentils on top, scatter over the rocket and place the salmon on top and serve immediately. 
 
Canny Fact:
You can find sustainable fish at the supermarket.

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