HomeLifestyleRecipesPan-Roasted Salmon with Lentil Pilaf

Pan-Roasted Salmon with Lentil Pilaf

Prep Time: 15 minutes
Total Time: 55 minutes
Servings: 4
1¼ c green lentils
1 dried bay leaf
1 Tbsp plus 2 tsp olive oil
1 large carrot, diced (about ¾ c)
1/2 large onion, chopped (about ¾ c)
1 rib celery, diced (about ½ c)
2 sprigs fresh thyme
½ tsp fennel seeds
¼ tsp dried rosemary
½ c dry red wine
4 salmon fillets with skin (about 5 oz each)
¼ tsp dried thyme
Juice of ½ lemon (1 Tbsp plus 2 tsp)
1 tsp fresh thyme leaves

1. Heat oven to 350°F. Bring 5 cups water to a boil in a medium saucepan on high heat. Add the lentils and bay leaf, reduce the heat to medium low, and simmer, partially covered, until the lentils are cooked through yet still firm to the bite, 20 to 22 minutes. Drain and discard the bay leaf.
2. Heat 1 Tbsp of the oil in a large skillet on medium heat. Add the carrot, onion, celery, thyme sprigs, fennel seeds, and rosemary. Cook, stirring occasionally, until the carrot is just tender, about 10 minutes. Add the wine and simmer until nearly evaporated, 3 to 4 minutes. Remove the thyme sprigs and bay leaf. Stir in the lentils and cook until heated through, about 1 minute. Season to taste with salt and freshly ground black pepper.
3. Heat the remaining 2 tsp of olive oil in a large ovenproof skillet on medium-high heat. Season the salmon with ¼ tsp salt and freshly ground black pepper. Rub the dried thyme between your fingers to crumble and rub over the salmon. Add to the skillet, flesh side down, and cook until golden brown, 2 to 3 minutes. Turn and sear skin, 1 minute. Transfer to the oven and roast until the flesh is opaque in the thickest part, 4 to 8 minutes, depending on thickness. Drizzle with the lemon juice and serve over the lentils. Garnish with the fresh thyme leaves.

Nutrition (per serving: 1½ c lentils and 1 salmon fillet): 522 cal, 43 g protein, 41 g carbs, 19 g fat, 3 g saturated fat, 221 mp sodium
258% (1,032 IU) daily vitamin D
180% (1,800 mg) daily omega-3s
117% (7mcg) daily vitamin B12
40% (10g) daily fiber
34% (1,199 mg) daily potassium
28% (5 mg) daily iron

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Domarchiné Thompson
Domarchiné Thompson is a health and wellness writer for Pain Resource. She enjoys learning about new health trends and technologies and writing about how they can impact people's lives. In her spare time, she enjoys watching the latest movies and spending time with friends and family.


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