Wild Rice & Lentils with Flaked Salmon

6 Servings

Preparation Time: 5 min
Cooking Time: 25 min


2 Tbsp canola oil, divided 30 mL
1/2 cup finely sliced white onion 125 mL
1 cup finely chopped red bell pepper 250 mL
1/2 cup halved pecans 125 mL
2 cups cooked wild/brown rice blend 500 mL
1 cup cooked green lentils 250 mL
1/2 cup vegetable stock 125 mL
lemon, juice and zest
3 Tbsp chopped fresh dill 45 mL
1/2 cup dried cranberries 125 mL
  to taste, salt and pepper  
6 oz 1 fillet of salmon, deboned, skin removed 170 g
1/2 tsp paprika 2 mL


Step 1
Heat 1 Tbsp (15 mL) oil in a large sauté pan, add onions and cook until lightly golden. Add pepper and pecans. Cook until peppers are tender and pecans lightly toasted, approximately 5 minutes.

Step 2
Toss in rice, lentils, and stock and cook for 3-5 minutes until stock is absorbed and rice and lentils are hot.

Step 3
Stir in lemon juice, dill, and cranberries. Season to taste with salt and pepper. Transfer to a serving bowl and reserve.

Step 4
In a separate pan, heat remaining 1 Tbsp (15 mL) of oil. Season salmon with salt and pepper and sprinkle with paprika on both sides. Add to pan and cook for 2-3 minutes on each side until desired doneness. Remove from pan and allow to cool for 2-3 minutes. With two forks, flake the salmon into small bite-size pieces and toss on top of the prepared rice and lentils.

Step 5
Garnish with dill and serve.


Quick tip: Trout, halibut, and haddock are great alternatives to salmon in this recipe.

Nutrition & Notes

Nutrition Information
Valeur nutritive
For 1 cup (250 mL)
% Daily Value
% valeur quotidienne
Calories / Calories 290
Fat / Lipides 13 g
Saturated / saturés 1.5 g
+ Trans / trans
Cholesterol / Cholestérol 15 mg
Sodium / Sodium 140 mg
Carbohydrates / Glucides 34 g
Fiber / Fibres 6 g
Sugars / Sucres 10 g
Protein Protéines 12 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer