Sunday, November 14, 2010

Seared Salmon Fillets Over Lentils

I've been going a little loco with the pasta lately. My body may be trying to store up some extra calories for a winter hibernation. So tonight I tried to come up with something that didn't have any processed carbs but was still satisfying. This salmon dish was what I came up with. It's hearty, a little rustic and completely healthy.

Seared Salmon Fillets Over Lentils

  • olive oil
  • 1 small onion, chopped small
  • 1 small red bell pepper; core and seeds removed, small dice
  • kosher salt and freshly ground pepper
  • 1 tsp chopped garlic
  • 1 cup of white wine
  • 1 lb package steamed/cooked lentils (Trader Joe's sells them pre-made!)
  • 4 boneless/skinless salmon fillets, rinsed in cold water and dried very well with paper towels
  • 1 lemon, cut into 4 wedges


Heat up one tablespoon of olive oil in a large non-stick pan over medium heat.
When oil is glistening; add the onions, red bell pepper and 1/4 teaspoon of salt. Cook for about 4 minutes, stirring occasionally. Add the garlic and cook for 30 seconds, stirring constantly.

Add the wine and lentils. When it starts to boil, turn down the heat to a low simmer and cook for about 4 minutes. Stirring occasionally with wooden spoon and scraping the brown bits off the bottom of the pan. The veggies should be softened but not mushy and liquid thickened. Season to taste with salt and pepper.
Set aside covered so that it stays warm.

Heat up one tablespoon of olive oil large non-stick pan over medium-high heat.

Lightly sprinkle salt and pepper on both sides of the salmon fillets.

When oil is glistening, add the salmon pretty side down (try to have the pieces not touch each other). Cook for 3 to 5 minutes (depending on thickness of the fillets), you want a golden brown crust. Flip over and cook for 2 to 4 more minutes. You want the fish to flake but still slightly rare in the center. Remove from the pan immediately and set aside on a plate.

Spoon some warm lentils onto each plate. Place a piece of salmon on top of the lentils.

Serve immediately with lemon wedges.

*These lentils would be great with other fishes or chicken too.

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