Sun 5 Jan 2014
Well, the holidays are over and it’s time to keep those New Year’s resolutions about eating a healthy diet. This lentil salad with rainbow trout from the January 2014 issue of Canadian Living is colourful, tasty and very nutritious. Cooked green lentils are combined with roasted red pepper and sautéed leek and zucchini. Rainbow trout fillets are dusted with smoky chipotle chili powder and then pan-seared. Toss the lentils and veggies with a cilantro-lime-soy dressing, shred and fold in the fish, and dinner is ready.
Avoiding Additives and Preservatives
Make sure the chili powder does not contain colour or anti-caking agents. Use tamari instead of soy sauce and fresh lime juice.
1 pkg (450 g) dried green lentils, (about 2-1/4 cups)
1 sweet orange or red pepper, halved and seeded
¼ cup (60 ml) extra-virgin olive oil
1 leek, (white and light green parts only), halved and sliced
2 yellow zucchinis, halved lengthwise and sliced
½ tsp (2 ml) chipotle chili powder
450 g skin-on rainbow trout fillets, cut in half crosswise
¼ cup (60 ml) chopped fresh cilantro
2 tsp (10 ml) grated lime zest
¼ cup (60 ml) lime juice
2 tbsp (30 ml) sodium-reduced soy sauce
2 cloves garlic, minced
In large saucepan, combine lentils with enough water to cover by 1 inch (2.5 cm); bring to boil. Reduce heat and simmer, stirring occasionally, until tender, about 15 minutes. Drain; transfer to bowl.
Meanwhile, broil orange peppers, cut side down, on foil-lined rimmed baking sheet until softened and charred, 12 to 15 minutes. Let cool enough to handle; peel and cut lengthwise into strips. Add to lentils.
In large nonstick skillet, heat 2 tsp of the oil over medium-high heat; cook leek, stirring often, until softened and light golden, about 4 minutes. Add zucchini; cook, stirring occasionally, until tender-crisp, about 3 minutes. Add to lentil mixture.
Add 1 tsp of the remaining oil to pan; sprinkle chili powder over fleshy side of fish. Cook, skin side up, until deep golden and crispy, about 4 minutes. Turn and cook until fish flakes easily when tested and skin is starting to crisp, about 5 minutes. Remove from pan; let cool slightly.
Meanwhile, whisk together remaining oil, cilantro, lime zest, lime juice, soy sauce and garlic. Pour over lentil mixture; toss to coat. Remove and discard fish skin; flake flesh with fork. Add to lentil mixture; gently toss to combine. Serves 6.
From the January 2014 issue of Canadian Living