Succulent salmon fillets are served here on a bed of delicately-spiced green lentils then topped with a fresh, minty yogurt topping. This recipe will also work well with skinless and boneless chicken fillets. WLS patients at the amber/soft food stage of eating should puree their portion to serve.
GRIDDLED SALMON FILLETS WITH SPICY LENTILS
1 onion, finely sliced
Fry Light low-fat cooking spray
2 tsp ground cumin
2 tsp ground coriander
300ml vegetable stock
200g dried green lentils, rinsed
salt and freshly ground black pepper
4 x 100g skin-on salmon fillets
150g pot fat-free natural yogurt
10g chopped fresh mint
1. Put the onion in a medium non-stick pan with a few squirts of Fry Light spray. Cover and cook over a gentle heat until softened, about 3 minutes. Add the cumin and coriander and cook for a further 2 minutes.
2. Stir in the stock, bring to the boil, then add the lentils. Cover and simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the stock has been absorbed. Add a little more stock if necessary.
3. Meanwhile, spray a non-stick frying or griddle pan with Fry Light. Season the salmon fillets with salt and pepper to taste. Place the salmon fillets skin-side down in the pan and cook for 4-5 minutes or until the skin is crisp. Turn over and cook for a further 4-5 minutes or until the salmon flesh is opaque and just beginning to flake.
4. Season the cooked lentils to taste and mix the yogurt with the mint and a little ground black pepper. Divide the lentils between 4 warmed plates, top each with a salmon fillet and spoon over some minty yogurt to serve.
WLS PORTION: 1/2
Protein: 35.2 g
Carbohydrates: 33.4 g
Image courtesy of Waitrose where more than 5,000 recipes can be viewed at Waitrose.com