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Lentils.org

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Seared Salmon with Sautéed Fennel, Lentils & Dill

Prep Time: 10 Minutes

Total time: 45 Minutes

Servings: 6

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Recipe by

Lentils.org

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Ingredients

Directions

Nutrition

Ingredients

    2 Tbsp (30 mL) canola oil, divided

    1/2 cup (125 mL) thinly sliced red onion

    1/2 cup (125 mL) thinly sliced fennel (reserve fronds)

    1/2 cup (125 mL) halved cherry tomatoes

    1 Tbsp (15 mL) lemon juice and zest

    1 Tbsp (15 mL) chopped fresh dill (reserve some for garnish)

    1/2 cup (125 mL) cooked green lentils

    6 (6 oz/170 g) salmon fillets, deboned, skin removed

    to taste, salt and ground black pepper


Directions

  1. Sauté onions and fennel with 1 Tbsp (15 mL) of oil in a medium pan until rendered and slightly golden. Stir in tomatoes and lentils and continue to cook for another 2-3 minutes or until hot. Stir in lemon juice, zest, and dill. Remove from stove and reserve.
  2. For the salmon: season each side of the fillets with salt and pepper. Heat a large sauté pan on medium-high heat. Once the pan is hot, add 1 Tbsp (15 mL) oil and lay the fillets down and cook for 3-4 minutes on each side or until desired doneness. Try to achieve a nice golden sear for best flavour and presentation. Remove the salmon from the pan once cooked.
  3. Lay fillets down on a platter or plate and top with the prepared fennel and lentil mixture. Garnish with fresh dill and fennel fronds and serve immediately.

Nutritional Information

  • Serving Size: 1 salmon fillet and 1/4 cup (60 mL) lentil mixture
  • Per serving:
  • Calories 290
  • Total Fat 12 g
  • Saturated Fat 1.5 g
  • Cholesterol 80 mg
  • Carbohydrates 6 g
  • Dietary Fibre 2 g
  • Sugar 2 g
  • Protein 37 g
  • Sodium 230 mg