Perfect Pan-Seared Salmon with Lentils: A Gourmet Meal in Under an Hour
Salmon with lentils is a harmonious blend of rich, buttery pan-seared salmon and earthy, tender lentils. This dish balances incredible flavours with high nutritional value, making it not just delicious but also good for you. Lentils act as the perfect protein-packed base, soaking up a simple herb-infused broth, while the salmon steals the show with crispy skin and a melt-in-your-mouth texture. It’s fancy enough for a dinner party but quick and easy enough for a weeknight meal.
🕒 Recipe Details:
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Marinating Time: 15 minutes (optional)
- Total Time: 50 minutes
🥗 Nutrition Facts (Per Serving):
- Yields: 4 servings
- Calories: 480 kcal
- Protein: 41g
- Carbohydrates: 28g
- Fat: 22g
- Fibre: 12g
- Sugars: 3g
- Omega-3 Fats: 1,500 mg (approx.)
- Sodium: 380 mg
🥦 Ingredients:
For the lentils:
- 1 cup dried green or brown lentils, rinsed and drained
- 3 cups vegetable or chicken broth (optional; water works too)
- 1 small onion, diced
- 1 carrot, finely chopped
- 1 celery stalk, finely chopped
- 2 garlic cloves, minced
- 1 bay leaf
- 1 tsp dried thyme (or 1 tbsp fresh thyme leaves)
- 1 tbsp olive oil
- Salt and black pepper to taste
For the Salmon:
- 4 salmon fillets (skin on or off, about 6 oz each)
- 1 tbsp olive oil
- 2 tsp lemon juice
- Zest of 1 lemon
- 1 tsp garlic powder
- 1 tsp smoked paprika
- Salt and black pepper to taste
Optional Garnishes:
- Fresh parsley or dill, chopped
- Lemon wedges for serving
👩🍳 Instructions:
Step 1: Marinate the Salmon (optional)
1. In a small bowl, combine olive oil, lemon juice, lemon zest, garlic powder, smoked paprika, salt, and pepper.
2. Rub this mixture all over the salmon fillets. Let them sit for 15–20 minutes while you prepare the lentils. This step is optional but enhances the flavour.
Step 2: Cook the Lentils
1. In a medium pot, heat olive oil over medium heat. Add diced onion, carrot, celery, and garlic, and sauté until softened, about 5 minutes.
2. Stir in the lentils, then add the broth, bay leaf, and thyme. Bring the mixture to a boil, reduce to a simmer, cover, and cook for about 25–30 minutes, or until the lentils are tender but not mushy.
3. Once cooked, remove the bay leaf and season the lentils with salt and pepper to taste. Keep warm until ready to serve.
Step 3: Cook the Salmon
1. Heat a large non-stick skillet over medium-high heat. Add olive oil and swirl to coat the pan.
2. Place the salmon fillets in the pan skin-side down (if the skin is on). Cook undisturbed for 4–5 minutes to achieve a crispy skin.
3. Flip the fillets gently and cook for an additional 3–4 minutes, or until the salmon is cooked through and flakes easily with a fork. (Internal temperature should reach 140°F for medium doneness.)
4. Remove from heat and let the salmon rest for 2 minutes.
Step 4: Assemble & Serve
1. Spoon the cooked lentils onto serving plates.
2. Place the pan-seared salmon on top of the lentils.
3. Garnish with fresh parsley or dill and serve with lemon wedges on the side.
💡 Helpful Tips:
✔️️ Lentil Shortcut: Use canned lentils if you’re short on time. Rinse and drain before adding them to sautéed vegetables, and simmer for just 5–10 minutes with minimal broth.
✔️Non-Stick Pan: Always use a good non-stick skillet or well-seasoned cast-iron skillet to prevent salmon from sticking.
✔️Crispy Skin Tip: If the salmon has skin, press it gently with a spatula but don’t move it around while cooking skin-side down. This ensures it gets super crispy!
✔️Advanced Prep: You can cook the lentils 1–2 days in advance and reheat them when needed.
🔄 Variations of This Recipe:
✅Mediterranean Spin: Stir in baby spinach, sun-dried tomatoes, and crumbled feta into the lentils. Garnish the salmon with olives and lemon for a Mediterranean twist.
✅Spicy Lentils: Add a dash of smoked paprika, cumin, or red chilli flakes to give the lentils a spicy kick.
✅Vegetarian Option: Swap the salmon for roasted eggplant, tofu, or even portobello mushrooms.
✅Herb Butter Salmon: Replace the spice rub with a dollop of garlic-herb compound butter melted over the salmon after cooking.
❓ Frequently Asked Questions:
❓Can I use red lentils instead?
Red lentils cook much faster and tend to break down, resulting in a softer, stew-like texture. If you like this consistency, feel free to use them, but adjust the cooking time to about 15 minutes.
❓Can I bake the salmon instead of pan-searing it?
Yes! Preheat your oven to 400°F (200°C), place the fillets on a lined baking sheet, and bake for 12–15 minutes, depending on thickness. Finish with a quick broil for crispy edges.
❓How can I tell if the lentils are done?
Taste a few—they should be tender but not mushy. If they’re still hard, continue cooking and add a bit more water if needed.
❓Can I use salmon fillets without the skin?
Absolutely! Just be sure to watch the cooking time closely to avoid overcooking, as skinless fillets are more delicate.
❓How do I store leftovers?
Store any leftover salmon and lentils in separate airtight containers. Refrigerate for up to 3 days. Reheat gently on the stovetop or microwave before serving.
👨🍳 Chef Tips:
✅Quality Salmon Matters: Always choose high-quality, fresh salmon for the best flavour. Wild-caught salmon is particularly flavourful and nutritious.
✅Control the Heat: Start with medium-high heat and adjust as needed to ensure an even sear without burning the fish.
✅Flavour Enhancer: A light drizzle of high-quality olive oil or a sprinkle of flaky sea salt just before serving can elevate the dish.
✅Presentation Hack: Serve the dish on a warm plate to keep your meal hotter for longer and give it a restaurant-quality feel.
This salmon with lentils recipe combines simplicity and sophistication, offering a gourmet experience right in your own kitchen. Its vibrant flavours, robust textures, and wholesome ingredients make it perfect for impressing guests or treating yourself to a special, healthy meal any day of the week. Enjoy!
