Salmon and lentil pilaf: Superfood recipe!

Prep 20 min
Total 1 hour 25 min
Makes 6 Servings

Packed with protein, fibre and brain-boosting nutrients.



1/2 cup
dry green lentils
1 1/2 cups
low-sodium chicken broth
1/2 cup
uncooked black quinoa
1/3 cup
chopped red onion
1/4 cup
4 tsp
extra-virgin olive oil
1/2 cup
diced red bell pepper
1/4 cup
chopped parsley


300 g
sushi-grade skinless, boneless salmon fillet
2 tbsp
kosher salt
1 tbsp
1 tbsp
honey, preferably manuka
1 1/2 cups
chopped fresh dill


  • Combine lentils with broth in a large saucepan and set over high. Bring to a boil, then reduce heat to medium-low. Simmer, covered, for 10 min. Stir in quinoa and continue simmering, covered, until quinoa is tender, 18 to 20 more min. Add onion during the last 5 min of cooking. Remove from heat.
  • Whisk  lemon juice with oil and chili flakes in a large bowl. Stir in peppers and parsley along with lentil mixture. Stir until coated. Cover and refrigerate until chilled, about 1 hour.
  • Slice salmon into 1/8-in.-thick slices at a 45-degree angle. Stir salt with lemon zest in a small bowl. Sprinkle half of salt mixture over bottom of a 9 × 13-in. baking dish. Microwave honey for 15 sec to
    loosen it. Drizzle half of the honey over the salt. Arrange salmon slices in 1 layer over salt and honey. Sprinkle with remaining salt mixture and drizzle with remaining honey. Generously season with pepper. Scatter 1 1/4 cups dill over salmon. Toss to coat salmon thoroughly. Reserve remaining dill.
    Cover with plastic wrap. Refrigerate for at least 1 hour.
  • Transfer salmon to a colander. Rinse slices under cold running water to remove salt, honey and dill. Pat salmon dry with a paper towel. Pack portions of pilaf into a 5-oz ramekin, then invert each mound onto a plate. Top with salmon slices. Garnish with reserved dill.

Superfood benefits

Salmon: Three ounces of this brain-friendly fish has half your daily vitamin D and fills 99 percent of your B12 requirements.

With double the fibre of an apple and almost 30 percent more folate than spinach, these low-fat legumes promote weight loss and build healthy bones.

Quinoa: This low-carb grain is a complete vegetarian protein. A 1/4 cup provides half the recommended daily dose of iron.

Red bell peppers: They have more than double the immunity-boosting vitamin C of an orange and are a rich source of heart-healthy beta-carotene.


Calories 241
Protein 17 g
Carbohydrates 22 g
Fat 10 g
Fibre 3 g
Sodium 474 mg

Issue: January 2013

Written by:

Photo credit: Photo, Roberto Caruso.

( 36 ratings )

2 comments on “Salmon and lentil pilaf: Superfood recipe!

  1. This is an absolutely wonderful, tasty recipe which I have made simply for the lentil pilaf! I would like to double or triple the recipe. Is there a function available on your website for converting recipes this way?


  2. It looks so yummy, Mommy Jess. Is there some more left for me? LOL! It’s good to indulge once in a while for these chips. The good thing about it is that you got all the 9 for free! That’s so cool!


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