Salmon and lentil tab­bouleh

Runner's World (UK) - - The Fit Food Handbook -

THIS FISH FEAST is en­er­gis­ing but light, mak­ing it a great late din­ner. Len­tils re­place bul­gur wheat in this carb, pro­tein and fi­bre-rich ver­sion of tab­bouleh. This serves as a base for the grilled salmon, which is loaded with in­flam­ma­tion-re­duc­ing omega-3 fatty acids. In ad­di­tion, the chromium in the onions reg­u­lates blood sugar, while the toma­toes de­liver a hefty hit of bone-friendly ly­copene.

To make the tab­bouleh, toss the oil, lemon juice, gar­lic, spring onions, pars­ley, cu­cum­ber, toma­toes and salt in a bowl. Add the len­tils to the bowl and mix.

To cook the salmon, squeeze lemon juice over the flesh side of the fish, then sea­son with salt. Brush the salmon with oil, then fry, skin-side down, for four min­utes or un­til the skin is crispy. Flip and cook un­til the fish is just cooked through. Serve the salmon over the tab­bouleh and squeeze some lemon over the top. NUTRI­TION PER SERV­ING Kcals 412, Carbs 25g, Pro­tein 34g, Fat 20g

The hum­ble lentil is a nu­tri­tional heavy­weight, high in di­etary fi­bre, pro­tein, iron and zinc.

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