Get a Dose of Heart-Healthy Fats

 

I love salmon — it’s a power food that works with your body’s hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that’s good for the heart and the metabolism. When you maintain consistently high levels of leptin, the hormone that tells your brain you’re full, your metabolism can fall into a rut, but omega-3 fatty acids can kick-start it again by causing a brief dip in leptin. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which is lower in toxins than farm-raised, and choose fresh tomatoes from your local farmers’ market.

Salmon and Lentils With Moroccan Tomato Sauce

Ingredients

  • 1/4 cup sliced almonds, divided
  • 1 cup lentils, rinsed
  • 400g reduced-sodium, fat-free chicken broth
  • 1 1/2 teaspoons fennel seed (whole or ground)
  • 1 teaspoon coriander seed (whole or ground)
  • 3/4 teaspoon cardamom pods (whole or ground)
  • 3/4 teaspoon cumin seeds (whole or ground)
  • 3 whole cloves, or 1/8 teaspoon ground
  • Cooking spray
  • 1 shallot, peeled and chopped (about 1/4 cup)
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 400g peeled, no-salt-added tomatoes
  • 1 teaspoon hot sauce, or to taste
  • 4 85g salmon fillets, boned and skinned

Preparation

Spread the almonds on an ungreased baking pan. Place in a 180° oven and bake 5 to 10 minutes or until the almonds are light brown; stir once or twice to ensure even browning. Note that the almonds will continue to brown slightly after removal from the oven.

In a medium saucepan over medium-high heat, bring lentils and broth to a boil; reduce heat to low, cover, and simmer 20 to 25 minutes or until lentils are tender.

Meanwhile, put all whole spices in a grinder and process until well ground, or combine ground spices in a small bowl.

Coat a skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes, until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cook, stirring constantly, 2 minutes.

In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot sauce and heat through. Set aside.

In a small bowl, mix remaining spices, salt, and pepper; rub onto both sides of the salmon fillets.

Heat a large skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon for 4 minutes; turn, cover, and cook 3 to 6 minutes longer, depending on thickness, or until cooked through.

Stir 2 tablespoons of almonds into the lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with the remaining almonds.

Makes 4 servings.

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Nutrition Facts 
Number of Servings: 4
Amount Per Serving
Calories: 343
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 44 mg
Sodium: 512 mg
Total Carbohydrate: 29 g
Dietary Fiber: 14 g
Protein: 28 g

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