Salmon Salad with Lentils and Rice
Salmon is one of the best sources of omega-3 fatty acids, the cardio-protective substances in fish oil.
1 1/2 cups cooked lentils (A cup dried)
1 1/2 cups cooked brown rice (A cup raw)
1/2 cup finely chopped scallions
1/4 cup chopped fresh parsley
2 tablespoons red wine vinegar, preferably balsamic
1 tablespoon capers, rinsed and drained
2 teaspoons olive oil, preferably extra-virgin
1/4 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon dried thyme
3 cups arugula or watercress leaves
One 7-ounce can water-packed salmon, drained
1/4 cup thinly sliced radishes
- Place the lentils and rice in a medium-size bowl. Add the scallions, parsley, vinegar, capers, oil, salt, pepper and thyme, and stir to mix well.
- Place the greens on a platter and top with the lentil-rice mixture.
- In a small bowl combine the salmon and radishes, breaking up the salmon with a fork. Scatter the salmon and radishes over the lentils and rice.
Makes 2 servings
Nutrition Information (values are per serving)
calories 558 o calcium 350 mg o total fat 12 g o iron 8 mg o saturated fat 2 g o potassium 1286 mg o cholesterol 55 mg o beta carotene 2 mg o sodium 850 mg o vitamin C 48 mg o dietary fiber 12 g o vitamin E 5 mg
Source: UC Berkeley WellnessLetter.com