VISIT US ON FACEBOOK.
Top Chef contestant Carla Hall offers up some fantastic ways to enjoy a healthy fish meal.
4 salmon fillets (4 ounce portions), skin removed
Marinade
2 tablespoons Dijon mustard
2 tablespoons canola oil
2 sprigs fresh tarragon, pulled and roughly chopped
1 clove garlic, minced
Lentil Salad
1 cup dry brown or green lentils, rinsed (use 1 1/2 cups canned black bean
or small red beans, rinsed, as quick alternative)
1 bay leaf
2 garlic cloves, peeled and smashed
1 rosemary sprig
1 medium carrot, finely diced
1 celery stalk, finely diced
1/4 cup red onion, very finely diced
1/4 cup parsley, finely chopped
1 tablespoon chopped tarragon
Walnut Vinaigrette
2 tablespoons red onion, minced
2 cloves garlic
1 tablespoon Dijon mustard
1/4 cup rice or champagne vinegar
1/2 cup canola oil
1/2 cup walnuts, toasted and coarsely chopped
1/4 teaspoon pepper
In medium bowl, combine mustard, canola oil, tarragon and garlic for
marinade. Place salmon in marinade and gently toss until thoroughly
coated. Place fish in resealable bag in refrigerator for at least 1
hour.
Heat grill to 375°F, when it's too hot to hold hand above coals for more than 5 seconds.
In
5-quart pot, bring 3 cups of water to a boil. Add lentils, garlic
cloves and rosemary sprig. Cook lentils until just tender, about 30
minutes. Strain in colander.
In plastic bowl or cup with fitted lid,
combine red onion, garlic, mustard, vinegar, canola oil, walnuts and
pepper. Shake until thoroughly mixed and emulsified. Season with pepper.
In
large bowl, toss lentils, carrots, celery and red onions together. Stir
in enough vinaigrette, about 1/4 cup, to coat lentil mixture, and store
rest in refrigerator for up to one week. Toss in fresh parsley and
tarragon.
Spray grill rack lightly and cautiously with canola oil
cooking spray, then carefully place salmon fillets on hot grill 2 inches
apart. Cook on each side 3 to 4 minutes at diagonal angle to grill rack
for professional-looking grill marks. Remove salmon from grill and
serve over lentil salad. Garnish with lemon wedges, if desired.
Nutritional Analysis per Serving: Calories, 420; Total Fat, 17 g; Saturated Fat, 1 g; Cholesterol, 60 mg; Sodium, 230 mg; Carbohydrates, 33 g; Fiber, 8 g; Protein, 34 g
Go Fish with Carla Hall of "Top Chef"
Recipe Source: Canola Info