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August 23, 2004
Trout with Lentils
1 teaspoon olive oil
1/4 cup chopped leek
1/4 cup finely chopped carrot
2 garlic cloves, minced
1 cup dried lentils
1/2 cup water
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 cup chopped celery
1 tablespoon finely chopped fresh parsley
1 tablespoon sherry vinegar
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 (6-ounce) trout fillets
Cooking spray
Heat oil in a medium saucepan over medium-high heat. Add leek, carrot, and garlic; sauté 2 minutes. Stir in lentils, water, and broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender and liquid is nearly absorbed. Remove from heat. Add celery, parsley, vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper to lentil mixture, stirring to combine.
Preheat broiler.
Sprinkle trout with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish on a baking sheet coated with cooking spray; broil 5 minutes or until fish flakes easily when tested with a fork. Break fish into chunks; add to lentil mixture, tossing gently to combine.
Yield: 4 servings (serving size: 1 cup)
CALORIES 311 (18% from fat); FAT 6.2g (sat 1.6g, mono 2.2g, poly 1.9g); PROTEIN 32.8g; CARB 31.3g; FIBER 15.2g; CHOL 50mg; IRON 5mg; SODIUM 668mg; CALC 96mg
Posted by carcharhinid at August 23, 2004 08:36 PM