Pan-Fried Salmon with Lentil-Carrot Salad

Prep time: 10min
Total time: 25min
Serves: 4
3 tbsp
olive oil, divided
45 mL
2 tbsp
lemon juice
30 mL
1/2 tsp
each salt and pepper, divided
2 mL
1
carrot, finely diced
1 can
lentils, rinsed and drained
540 mL
1
clove garlic, minced
1/4 cup
chopped fresh parsley
60 mL
4
salmon fillets (5oz/150 g each)
Per serving (1/4 of the recipe):
calories
450
fat
21 g
saturated fat
3 g
carbs
22 g
sugar
3 g
protein
43 g
cholestrol
95 mg
fibre
11 g
sodium
550 mg

Directions

  1. In microwaveable bowl, combine 2 tbsp (30 mL) olive oil, lemon juice, 1/4 tsp (1 mL) each salt and pepper. Heat 30 sec. on HIGH. Add carrots to hot mixture and let stand 6 min. to slightly soften. Add lentils, garlic and parsley and toss to coat. Set aside (can be made up to 1 day ahead and kept refrigerated).

  2. Pat salmon dry with paper towel. Season with remaining salt and pepper. Heat remaining oil in large skillet over medium heat. Pan-fry salmon 4 to 5 min. per side until just cooked through and fish starts to flake. Serve with lentil salad.