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Pan-Seared Salmon over Black Lentils

An elegant, wholesome dish made especially for anyone who loves healthy eating! It's a gorgeous fish dish — bright and lively. Tender salmon pairs beautifully with the mild flavor of black lentils, the heat of jalapeño, and the sweetness of corn. The black lentils and vegetables act as a vibrant, nutritious bed for the fish. Black lentils are a wonderfully healthy legume — a favorite in vegetarian cooking — rich in easily digestible protein, complex carbs, and vitamins.

Teresa*kAuthor avatar
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Salmon fried on black lentils
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 42 % 14 g
Fats 12 % 4 g
Carbohydrates 45 % 15 g
179 kcal
GI: 86 / 0 / 14
    1. Rinse the black lentils well in a sieve, then put them in a saucepan, cover with water, and simmer over low heat until tender — about 25–30 minutes. Drain the cooked lentils and season with salt. 2. Preheat the oven to 400°F (200°C). 3. Wash, peel, and finely dice the garlic, shallot, bell pepper, and jalapeño, and put them in a deep bowl. 4. Rinse the cilantro, pat it dry, and coarsely chop or tear it, then add it to the vegetables, saving a little for garnish. 5. In a bowl, toss the corn with olive oil, spread it on a parchment-lined baking sheet, and roast for 5–7 minutes. Once the corn takes on some color, it's ready. 6. Let the corn cool slightly, then add it to the bowl with the vegetables and cilantro. Squeeze in the lime juice, season with salt and pepper, and toss. 7. Heat a skillet over medium, brush it with olive oil, and sear the salmon (seasoned with salt and pepper) until golden — about 6–7 minutes per side. 8. Spread the lentils on a large platter, set the fish on top, and spoon the vegetable salsa over the fish and around the lentils. Serve the salmon and lentils garnished with cilantro sprigs. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Minced salmon - 130  kcal/100g
  • Smoked salmon - 162  kcal/100g
  • Grilled salmon - 283  kcal/100g
  • Fresh salmon - 201  kcal/100g
  • Salted salmon - 269  kcal/100g
  • Salmon saute - 379  kcal/100g
  • Field corn, raw, dried - 348  kcal/100g
  • Sweet yellow raw field corn - 96  kcal/100g
  • Field corn stewed, boiled, dehydrated (sliced - 83  kcal/100g
  • Field corn boiled on the cob - 91  kcal/100g
  • Germ-free raw fortified corn grits - 362  kcal/100g
  • Corn grits without germ, raw, not fortified - 362  kcal/100g
  • Corn - 119  kcal/100g
  • Sweet pepper - 27  kcal/100g
  • Garlic - 143  kcal/100g
  • Dried ground cilantro - 216  kcal/100g
  • Coriander - 25  kcal/100g
  • Cilantro, coriander - 25  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Lime - 16  kcal/100g
  • Shallots - 72  kcal/100g
  • Olive oil - 913  kcal/100g
  • Pepper - 26  kcal/100g
  • Sea salt - 0  kcal/100g
  • Black Lentils - 324  kcal/100g

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