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A low-fat weeknight meal option

Canadian Living recipe of the month

Broiled Trout with Warm Lentil Salad
Serves 4
Prep time:
6 minutes
Cook time: 30 minutes

INGREDIENTS:

• 1/2 tsp each ground coriander and cumin (2 mL)
• 1/4 tsp each cayenne pepper and salt (1 mL)
• 2 skinless trout fillets (750 g)
• 2 lemon wedges

Warm Lentil Salad:
• 3 Tbsp olive oil (45 mL)
• 1 cup diced leek (white and light green parts only, 250 mL)
• 1/2 cup each diced celery and carrot (125 mL)
• 1 clove garlic, minced
• 1 1/2 tsp each ground coriander, cumin and salt (2 mL)
• 1 cup dried green lentils (250 mL)
• 1/4 cup minced fresh celery leaves and/or (50 mL)
• coriander leaves
• 3 Tbsp lemon juice (45 mL)

METHOD:

1. Warm Lentil Salad: In large saucepan, heat 1 tbsp (15 mL) of the oil over medium heat; cook leek, celery, carrot, garlic, coriander, cumin and salt until softened, about 5 minutes.

2. Stir in 3 cups (750 mL) water; cover and bring to boil. Add lentils; reduce heat and simmer until tender, 25 to 30 minutes. Drain and transfer to bowl. Add remaining oil, celery leaves and lemon juice; toss to combine.

3. Meanwhile, in small bowl, combine coriander, cumin, cayenne and salt; rub over top of trout fillets. Broil on greased baking sheet until fish flakes easily when tested, 6 to 8 minutes. Serve with lemon wedges and salad.

Per serving: about 499 cal, 46 g pro, 21 g total fat (4 g sat. fat), 34 g carb, 7 g fibre, 90 mg chol, 516 mg sodium, 1,233 mg potassium.

Gingersnap Cookies
Makes about 48 cookies

For gluten-free baking, we use Bob’s Red Mill Gluten-Free All-Purpose Baking Flour. Look for it in health food stores or the organic section of grocery stores.

INGREDIENTS:

• 1/3 cup unsalted butter, softened (75 mL)
• 1 1/3 cups granulated sugar (325 mL)
• 1 egg
• 1/4 cup fancy molasses (50 mL)
• 2 1/2 cups gluten-free all-purpose baking flour (625 mL)
• 1 1/2 tsp ground ginger (7 mL)
• 1 tsp baking soda (5 mL)
• 1 tsp each ground cloves and cinnamon (5 mL)
• pinch salt

METHOD:

1. In large bowl, beat butter with 1 cup (250 mL) of the sugar; beat in egg and molasses. In separate bowl, whisk together baking flour, ginger, baking soda, cloves, cinnamon and salt; stir into butter mixture to form stiff dough.

2. Roll dough by level 1 tbsp (15 mL) into balls; roll in remaining sugar. Place,
2 inches (5 cm) apart, on parchment paper–lined baking sheets; press to flatten slightly.

3. Bake in 350°F (180°C) oven until edges are light golden, about 12 minutes. Transfer to rack; let cool. (Make-ahead: Store in airtight container for up to 5 days or freeze for up to 2 weeks).

Per cookie: about 61 cal, 1 g pro, 2 g total fat (1 g sat. fat), 12 g carb, 1 g fibre, 7 mg chol, 28 mg sodium, 29 mg potassium.