This recipe pairs protein-rich French Puy lentils with a golden, pan seared salmon fillet for a wholesome and satisfying salmon dinner. The lentils are simmered with aromatics like garlic, onion, carrots, celery, and a splash of broth until tender, creating a hearty and earthy base.
Meanwhile, fresh salmon fillets are seasoned lightly with salt, pepper, and lemon, then seared in a hot skillet until the skin is crisp and the flesh stays moist and flaky. This balanced lentils and salmon recipe is both elegant and easy enough for a weeknight meal.
Overview of the Dish
This beautifully plated dish showcases a golden, pan seared salmon fillet resting on a bed of earthy French Puy lentils. The combination of crispy skin and moist, flaky flesh of the salmon creates a delightful contrast with the tender lentils.
The vibrant colors of diced carrots and celery enhance the visual appeal, making this not just a meal, but a feast for the eyes. Served on a rustic wooden table, the wholesome nature of this healthy salmon dinner is evident, inviting everyone to enjoy a nourishing experience.
Health Benefits of Puy Lentils
French Puy lentils are not only delicious but also packed with nutrients. They are an excellent source of protein, making them a perfect pairing with salmon. These lentils are rich in fiber, which promotes digestive health and helps maintain a feeling of fullness.
Incorporating lentils into your diet can also provide essential vitamins and minerals, including iron and folate. This makes the lentils and salmon recipe not only satisfying but also beneficial for overall health.
Preparing the Salmon
To achieve the perfect seared salmon, start by selecting fresh fillets with skin on. Season them lightly with salt, pepper, and a splash of lemon juice to enhance the natural flavors.
Cooking the salmon in a hot skillet is key to achieving that crispy skin. Searing it skin-side down allows the fat to render, resulting in a delightful crunch. Flip the fillets carefully to ensure they cook evenly, maintaining their moist and flaky texture.
Cooking the Lentils
The preparation of the lentils involves simmering them with aromatics such as garlic, onion, and diced vegetables. This not only infuses the lentils with flavor but also creates a hearty base that complements the salmon beautifully.
Cooking the lentils until tender is crucial. They should absorb the broth and become soft without losing their shape. This texture is essential for a satisfying meal that pairs well with the seared salmon.
Serving Suggestions
When it comes time to serve, spoon the lentils onto plates and place the salmon fillet on top. A sprinkle of fresh parsley adds a pop of color and freshness, enhancing the dish’s presentation.
This salmon dinner is perfect for a weeknight meal or a special occasion. The combination of flavors and textures makes it a standout choice among salmon recipes, ensuring that each bite is both delicious and nutritious.
Conclusion and Nutritional Information
This dish offers a balanced meal with a delightful mix of protein and fiber. With approximately 450 calories per serving, it provides 35 grams of protein and 20 grams of fat, making it a wholesome option for those seeking healthy salmon recipes.
Enjoy this flavorful salmon with lentils, knowing that you are indulging in a dish that is both satisfying and nourishing. Perfect for anyone looking to elevate their dinner experience with a touch of French cuisine.
Healthy Salmon with Lentils Recipe
This dish features nutrient-dense Puy lentils served with perfectly seared salmon, making it a great option for those looking for healthy salmon recipes with plenty of flavor. The combination of lentils and salmon creates a satisfying meal that’s rich in protein and essential nutrients.
Ingredients
- 1 cup French Puy lentils, rinsed
- 2 cups vegetable or chicken broth
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 medium carrot, diced
- 1 celery stalk, diced
- 2 tablespoons olive oil, divided
- 2 salmon fillets, skin on
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh parsley for garnish
Instructions
- Cook the Lentils: In a pot, combine the lentils, broth, onion, garlic, carrot, and celery. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender. Drain any excess liquid if necessary.
- Prepare the Salmon: While the lentils are cooking, season the salmon fillets with salt, pepper, and lemon juice.
- Sear the Salmon: In a skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the salmon fillets, skin side down, and cook for 4-5 minutes until the skin is crispy. Flip and cook for an additional 3-4 minutes until the salmon is cooked through.
- Serve: Spoon the lentils onto plates and top with the seared salmon. Garnish with fresh parsley and serve warm.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Nutrition Information
- Servings: 2 servings
- Calories: 450kcal
- Fat: 20g
- Protein: 35g
- Carbohydrates: 30g