THE FITBUG RECIPE BOOK

Posted 23 May 2008

Chilli Salmon with lentil and bean salad

Salmon is a great source of essential fatty acids and this recipe will provide you with the recommended portion of oily fish you need per week. If you're veggie, try substituting the salmon fillets for tofu or quorn fillets. If you're not a fan of salmon try tuna steaks or chicken.

Calories per serving: 417

Nutritional Benefits

Salmon provides omega 3 fatty acids, and lentils are a good source of iron, fibre and protein, providing slow releasing energy. Green beans are rich in folate, vitamin C and fibre.

Ingredients: Serves 4

For the marinade

• 300ml passata (sieved tomatoes)
• 1 tbsp olive oil
• 2 cloves garlic, crushed
• 1 red chilli, de-seeded, chopped
• 1 tsp demerara sugar
• 3 tbsp red wine (optional)

For the salad

• 100g puy lentils (if short of time can use ready cooked)
• 200g green beans - try a mixture of green beans and broad beans.
• 1 clove garlic
• I medium onion finely diced
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• good handful chopped fresh parsley
• squeeze fresh lemon, black pepper

• 4 salmon fillets

How to

• 1. Mix together the passata, olive oil, garlic, chilli, brown sugar and red wine. Place the salmon fillets in a shallow ovenproof dish and pour marinade over the fillets ensuring that they are covered. Cover the dish with clingfilm and leave to marinade in the fridge for at least half an hour - the longer the better, so if you can, leave for 3-4 hours. Once marinated, pre-heat the oven to 200c, uncover the salmon and bake until cooked through (check the centre)
• 2. Whilst the salmon is cooking, rinse the lentils and add to a pan. Cover with cold water, bring to the boil and simmer until cooked. During the last 5 minutes of cooking, steam the beans in a colander over the lentils until tender. Drain both lentils and beans.
• 3. Whilst the lentils and salmon are cooking saute the onion and garlic in a separate pan until soft. Add the lentils and beans and stir well. Add the balsamic vinegar, a good squeeze of lemon juice, black pepper and a good handful of chopped fresh parley.
• 4. When the salmon is cooked pile the lentil and bean salad into the middle of each plate and place the salmon fillet on top.

This recipe is available for you to add to your meal plans through the nutrition pages. If you've got a recipe you'd like to see featured, or an ingredient you're not sure what to do with then get in touch!