Salmon with lentils and shitake mushrooms

salmon lentils shitake mushrooms

Healthy Benefits of Recipe


Lentils are rich in fibre, folate, potassium, iron and vitamin B1. Lentils contain lignans and saponins, both of which have been found to be effective at preventing the development of cancer.


The bioactive compounds in alliums mainly include organosulfur compounds, polyphenols, dietary fibers, and saponins. Flavonoids, particularly flavonols from alliums (quercetin major flavenoid in onions), have been demonstrated to have the antioxidant, anticancer, hypolipidemic, anti-diabetic, cardioprotective, neuroprotective, and antimicrobial activities.



"...Compared to no-fish, eating salmon significantly decreased systolic, diastolic and mean arterial blood pressure by 4%, triglycerides by 15%, and LDL-cholesterol by 7%, and significantly increased HDL-cholesterol by 5%..." source


It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts and therefore is rich in Glucoraphanin which converts to sulforophane which has been shown to help prevent certain types of cancer. Broccoli is also high in GABA.... See Science behind broccoli sprouts

Shitake Mushrooms

Eritadenine --Significantly Lowers Cholesterol .  Lentinan Anti-Tumor Properties. 3) Lenthionin --e Inhibits Platelet Aggregation-- Promising Treatment for Thrombosis

see: Health benefits of Shitake mushrooms for full information

Diced Chili Pepper

Capsaicin -see health benefits of Capsaicin and molecular properties

Ingredients and Method

Service for 4

4 salmon fillet skin on
1 grapeseed oil
2 cups umbria lentils
4 cups vegetable stock
4 dried shitake mushrooms
1 head of broccoli
2 italian chili peppers
2 finely diced shallots
3 tabsp butter
salt, white pepper


Steam broccoli 4 minutes then refresh in cold water to retain color.

Saute shallot in pot, add diced peppers, dried shitake mushrooms and lentils. Add vegetable stock to cover and boil liquid. Cover pot and put on lowest flame. Cook and check every 15 minutes. When lentils nearly finished cook uncovered to evaporate excess liquid or add more stock if needed.

Add 1 tbsp of grapeseed oil to a non stick pan and saute the salmon skin side down till skin is crispy. . Take skin off the saute skin alone on both sides till very crispy. Remove crispy skin and rest on a paper towel on a plate. Continue to cook salmon on low flame till reaches personal taste.

Assembling the Dish

Add lentils to center of a a round soup dish. Place salmon and skin on top. Add a piece rewarmed boccoli to side of salmon.

Alternative Recipe

In below dish diced carrots are added to lentils along with rosemary. In this dish the skin is discarded and salmon is seared without skin.

seared salmon with lentils

Science of Cooking

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