Pan-Roasted Salmon with Lentil Pilaf
Delight in a culinary symphony with our Green Lentil Salmon Stew — a heartwarming blend of protein-rich green lentils, succulent salmon fillets, and an aromatic medley of vegetables and herbs. Immerse yourself in the healthful benefits of omega-3 fatty acids from salmon, coupled with the fiber and plant-based protein of green lentils. Crafted with a touch of red wine and an assortment of savory herbs, this wholesome stew not only nourishes the body but also indulges the senses. Elevate your dining experience with this nutritious and flavorsome dish, a testament to the harmonious marriage of taste and well-being.
Ingredients
- 1 1/4 cup green lentils
- 1 dried bay leaf
- 3 Tbsp olive oil
- 1 large carrot diced (about 3/4 cup)
- 1/2 large onion chopped (about 3/4 cup)
- 1 rib celery diced (about 1/2 cup)
- 2 sprigs fresh thyme
- 1/2 tsp fennel seeds
- 1/4 tsp dried rosemary
- 1/2 cup dry red wine
- 4 fillets salmon with skin (about 5 oz each)
- 1/4 tsp dried thyme
- 1/2 juice of lemon (1 Tbsp plus 2 tsp)
- 1 tsp fresh thyme leaves
Instructions
- 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.
- 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.
- 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.
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Notes
Nutrition (per serving: 1½ c lentils and 1 salmon fillet): 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
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