Traditional dish is suitable now Full menu: Fish with vegetables, salad and dessert add up to 710 calories per serving, just 22 percent of them from fat.

November 12, 1995|By EATING WELL United Feature Syndicate

It may sound nouvelle, but actually salmon with lentils is a centuries-old pairing. Simmered with turnips, carrots and thyme, the lentils make a bed for the salmon fillets, which are cooked on top.

A salad of peppery arugula and earthy mushrooms makes a pleasing contrast, and clafouti is the dessert. Although it is traditionally made with cherries baked in custard, we use pears and cranberries.

Salmon on a bed of lentils

Makes 4 servings

2 teaspoons olive oil

1 tablespoon finely chopped shallots

2 teaspoons finely chopped garlic

2 1/2 cups defatted, reduced-sodium chicken broth

1 cup green or brown lentils, rinsed

1 small onion, peeled and studded with a clove

1 1/2 teaspoons chopped fresh thyme or 1/2 teaspoon dried

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 small white turnips, peeled and finely chopped

2 carrots, peeled and finely chopped

1 pound salmon fillet, skinned, cut into 4 portions

2 tablespoons chopped fresh parsley

1 lemon, quartered

In a large saucepan, heat oil over medium heat. Add shallots and garlic and cook, stirring, until the garlic is lightly colored, about 30 seconds. Add broth, lentils, onion, thyme, salt and pepper. Bring to a boil, reduce heat to low and simmer, covered, for 25 minutes or until the lentils are tender.

Add turnips and carrots; simmer till tender, about 10 minutes more. Remove onion. Add more broth if necessary; the mixture should be slightly soupy. Taste and adjust seasonings. Lay salmon fillets on top, cover the pan and cook until the salmon is opaque in the center, 5 to 8 minutes.

Serve garnished with parsley and lemon wedges.

Per serving: 410 calories, 40 grams protein, 10 grams fat (2 grams saturated fat), 42 grams carbohydrates; 403 milligrams sodium; 42 milligrams cholesterol.

Arugula-mushroom salad

Makes 4 servings

1 clove garlic, peeled

1/4 teaspoon salt

1 tablespoon fresh lemon juice

1 tablespoon reduced-fat mayonnaise

1 tablespoon olive oil, preferably extra-virgin

1 tablespoon chopped fresh parsley

freshly ground black pepper to taste

6 cups washed and dried arugula leaves (watercress may be substituted)

2 cups sliced mushrooms

Coarsely chop garlic. Sprinkle with salt and use the flat of the knife blade to mash the garlic to a paste; transfer to a serving bowl. Whisk in lemon juice, mayonnaise, oil and parsley. Season with pepper. Add arugula and mushrooms; toss to coat with the dressing.

DTC Per serving: 70 calories, 2 grams protein, 5 grams fat (1 gram saturated fat), 5 grams carbohydrate; 162 milligrams sodium; 0 milligrams cholesterol.

Cranberry-pear clafouti

Makes 4 servings

1 pear, peeled, cored and cut into 1/2 -inch dice

1 cup fresh or frozen cranberries

1/3 cup plus 1/4 cup sugar

2 large eggs

2 tablespoons all-purpose white flour

1 1/2 teaspoons pure vanilla extract

1/3 cup evaporated skim milk

1 teaspoon confectioners' sugar

Place rack in upper third of oven. Heat oven to 375 degrees. Lightly oil a 9-inch glass pie plate, or coat with nonstick cooking spray.

Combine pear, cranberries and 1/3 cup of the sugar in the baking dish. Bake for 20 minutes, or until the fruit is tender and very juicy.

In a mixing bowl, whisk eggs, flour, vanilla and the remaining 1/4 cup sugar until smooth. Whisk in evaporated skim milk.

Drain the juices from the baked fruit into a small bowl and set aside. Redistribute the fruit in the dish and pour in the egg mixture. Bake for 12 to 15 minutes, or until puffed and set. Sprinkle with confectioners' sugar. Serve warm, with the reserved fruit juices spooned over the top.

Per serving: 230 calories, 5 grams protein, 3 grams fat (1 gram saturated fat), 48 grams carbohydrate; 56 milligrams sodium; 107 milligrams cholesterol.

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