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ROASTED SALMON AND LENTILS

ROASTED SALMON AND LENTILS

In times of stress, the best thing that we can do is to nourish our bodies and support our brains with lots of healthy Omega-3s.  This roasted salmon and lentils dish is a delicious way to do just that.  It is easy to make and so tasty and satisfying.  

Plate of healthy pan roasted salmon over a bed of French green lentil salad.

The salmon is simply pan-roasted with just a bit of salt and pepper.  The lentils are cooked with sauteed vegetables, stock, and white wine for tons of flavor, and tossed with balsamic vinegar, which will add a sweet and acidic bite that balances the fattiness of the fish.  This recipe is easy and yet elegant enough to serve at a dinner party.

I like to serve this with a fresh Israeli SaladSweet And Tangy Green Bean Bundles, and an Incredible Molten Lava Cake for dessert.

HOW DO I SELECT THE BEST SALMON FILLETS?

  • Buy wild, fresh salmon fillets with meat that’s plump with skin that is shiny, and moist.
  • Smell the fish. If it smells fishy, don’t buy it because it’s probably old.  Fresh salmon should smell delicate and fresh…not fishy.
  • The fillets should be bright orange, with marbling.  If you press the flesh with your finger, it should spring back.  If it doesn’t, don’t buy it.
  • Before you cook the fillets, run your finger along the tops and pull out any little bones.

WHAT ARE FRENCH LENTILS?

French lentils are a type of green lentils but are darker and smaller than standard green lentils.  They hold their shape better than the standard variety.  French lentils have a nutty, earthy flavor. 

Lentilles de Puy are French lentils that are grown in Puy, France.  They have a slightly different flavor than French lentils – more of a mineral note to them.  

You can use French or Lentilles de Puy interchangeably.  However, using standard green lentils will produce a mushy dish.

WHAT DO I NEED FOR THIS RECIPE?

  • Olive oil and butter – to saute the vegetables and to roast the salmon
  • Vegetables for the lentils – onions, celery, and red bell pepper.  Be sure to finely mince the vegetables.  They should be about the size of the lentils.
  • Chicken stock and white wine – to cook the lentils and add tons of flavor
  • Fresh thyme and a bay leaf
  • Salmon – get fresh, center-cut fillets
  • Salt and pepper
  • Balsamic vinegar for the lentils
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Plate of healthy pan roasted salmon over a bed of French green lentil salad.

ROASTED SALMON AND LENTILS


Description

In times of stress, the best thing that we can do is to nourish our bodies and support our brains with lots of healthy Omega-3s.  This roasted salmon and lentils dish is a delicious way to do just that.  It is easy to make and so tasty and satisfying.


Scale

Ingredients

6 tablespoons olive oil

2 tablespoons butter

1 ½ cups red onion, very finely minced

½ cup minced celery

1 cup finely minced red bell pepper

1 teaspoon fresh thyme leaves

2 cups French green lentils

6 cups chicken stock

2 cups dry white wine

1 bay leaf

4 (6-ounce) center-cut salmon fillets, skin on

Salt and pepper to taste

3 tablespoons balsamic vinegar


Instructions

In a large saucepan or skillet, heat 2 tablespoons of the olive oil and the butter over medium-high heat.  

Add the onion, celery, red bell pepper, and thyme leaves and cook, stirring, until the onion is translucent and the vegetables are soft – about 7 minutes.

Add the lentils, chicken stock, wine, and bay leaf.  Bring to a boil.  Reduce the heat to a simmer and cook, uncovered until the lentils are just tender – about 40 minutes.

Drain the lentils in a fine mesh colander and set aside.

Season the salmon on both sides with salt and pepper.

In a large skillet over medium-high heat, warm the remaining 4 tablespoons of olive oil.

When sizzling, place the salmon, skin side down, and cook until golden – about 3-4 minutes.

Flip the fillets over and cook to medium-rare, about  3 minutes.  

Transfer the salmon to a plate and cover to keep warm.

Add the lentils to a large bowl.

Drizzle the balsamic vinegar over the lentils and season with salt and pepper.  Toss well.

To serve, use four wide, shallow bowls.

Divide the lentils among the bowls and top each with a salmon fillet.

Serve warm.


  • Category: Main Dish - Seafood
  • Method: Pan roast
  • Cuisine: French

Keywords: roasted salmon and lentils, healthy dinners, fish recipes, salmon recipes, French green lentils

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