Weight Watchers Recipe of the Day: Salmon & Warm Lentil Salad
Lentil and chopped salad greens and parsley, tossed with a mustardy vinaigrette and served with simply prepared salmon. Who knew something as simple as salmon and warm lentil salad could be so deliciously satisfying?
Yesterday, I was looking for a way to make dinner from what I had available. There were a couple salmon fillets in the freezer. But, what to do with them?
Turning to the index of what continues to be my favorite cookbook for easy healthy recipes, 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link), I came upon a recipe for "Seared Salmon and Warm Lentil Salad with Arugula."
Checking the ingredient list, I confirmed that I had most everything I needed except arugula and red onion. I decided to substitute mixed salad greens and shallot.
I also had a package of Trader Joe's already prepared lentils in the fridge, so I used them instead of cooking my own.
And while the recipe called for searing the salmon, I opted to bake/roast mine in the toaster oven instead.
We both thought this salmon and warm lentil salad made for a flavorful satisfying supper. It's definitely going in my "make again" file.
How Many Calories and WW Points in this Salmon and Lentil Salad?
According to my calculations, each serving has 432 calories and:
9 *SmartPoints (Green plan)
2 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
11 *PointsPlus (Old plan)
To see your WW PersonalPoints for this recipe and track it in the WW app or site, Click here!
Preparing the Warm Lentils
**I used Trader Joe's cooked lentils.
To cook the lentils yourself: In a medium saucepan, bring 4 cups water to a boil over high heat. Add the lentils, reduce heat to a simmer until tender but not mushy, about 30 minutes. Drain and place in a medium size bowl.
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Salmon and Warm Lentil Salad Recipe
Ingredients
- 2 cups cooked lentils**
- ¾ teaspoon salt, divided
- ½ teaspoon fresh ground pepper, divided
- 4 teaspoons extra virgin olive oil (affiliate link), divided
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon liquid honey
- 4 skinless wild salmon fillets (5 ounces each)
- 3 cups mixed salad greens, roughly chopped
- ½ cup packed fresh flat-leaf parsley leaves, chopped
- ⅓ cup finely chopped shallot
Instructions
- Place slightly warm cooked lentils in a medium bowl. Add ½ teaspoon salt, ¼ teaspoon pepper, 2 teaspoons olive oil, vinegar, mustard honey and stir to combine.
- Meanwhile, sprinkle both sides of the fish with the remaining salt and pepper.
- In a large skillet (affiliate link), heat the remaining 2 teaspoons oil over medium high heat. Add the fish and cook, turning once, for 3 to 4 minutes per side (or until the fish is opaque and flakes easily when tested with a fork).
- Remove from the heat and finish preparing the salad. To the lentil mixture, add the mixed green, parsley and shallot and toss gently to combine.
- Serve warm lentil salad with the salmon.
Equipment
Recipe Notes
Source: Adapted from 5 Easy Steps to Healthy Cooking: 500 Recipes for Lifelong Wellness (affiliate link) by Camilla Saulsbury
*Points® calculated by WW. *PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
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Martha is the founder and main content writer for Simple-Nourished-Living.
A longtime lifetime WW at goal, she is committed to balancing her love of food and desire to stay slim while savoring life and helping others do the same.
She is the author of the Smart Start 28-Day Weight Loss Challenge.
A huge fan of the slow cooker and confessed cookbook addict, when she's not experimenting in the kitchen, you're likely to find Martha on her yoga mat.
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araucano
Thank you for the wonderful,simple and healthy salmon/lentils recipe.
I notice that you mention cooking the salmon or roasting it in an toast oven.
Will you be so kind to suggest the name of it? I'm looking for one in which I can cook and
also bake.Thank you in advance for your help,araucano.