Mediterranean Salmon, Lentil & Chickpea Skillet

Ingredients

  • 120g green or [[Puy lentils]]
  • 1 can (240g drained) [[Chickpeas]], rinsed
  • 2 tbsp extra virgin olive oil
  • 1 small onion, finely diced
  • 2 garlic cloves, minced
  • 200g diced tomatoes (fresh or canned without added sugar)
  • 1 tsp tomato paste
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 200g wild-caught salmon fillet
  • ½ tsp smoked paprika
  • 1 lemon, zested and juiced
  • 30g crumbled [[Feta cheese]] (optional)
  • Fresh parsley, chopped
  • Salt and freshly ground black pepper

Instructions

  • [ ] Rinse 120g [[Puy lentils]] and add them to a pot with 360ml water and a pinch of salt.
  • [ ] Bring the water to a boil. Reduce the heat and simmer, covered, for 20–25 minutes until the lentils are tender but still hold their shape.
  • [ ] Drain the lentils and set them aside.
  • [ ] Heat the olive oil in a large skillet over medium heat.
  • [ ] Sauté the diced onion for 3–4 minutes until it softens.
  • [ ] Add the minced garlic and cook for 30 seconds until fragrant.
  • [ ] Stir in the diced tomatoes, tomato paste, dried oregano, ground cumin, ¼ tsp of salt, and a pinch of black pepper.
  • [ ] Simmer the mixture for 5 minutes until it thickens slightly.
  • [ ] Fold in the drained [[Chickpeas]] and the cooked lentils to warm them through.
  • [ ] Pat the salmon dry and season it with smoked paprika, salt, and pepper.
  • [ ] Create small wells in the lentil-chickpea mixture and place the salmon fillets in them.
  • [ ] Cover the skillet with a lid and cook for 8-10 minutes until the salmon is cooked through but still moist.
  • [ ] Flake the salmon into large chunks and stir it gently into the lentil-chickpea mixture along with the lemon zest.
  • [ ] Sprinkle with crumbled [[Feta cheese]] if desired.
  • [ ] Garnish with chopped parsley and a squeeze of lemon juice before serving.

Notes

  • For a dairy-free version, omit the [[Feta cheese]].
  • This skillet dish pairs well with a simple green salad dressed with olive oil and lemon.
  • Store any leftovers in the refrigerator for up to 3 days.
  • Reheat leftovers in a covered skillet over low heat with a splash of water.
  • Using a lid when cooking the salmon helps it steam gently while picking up the flavors from the lentil-chickpea mixture.
  • For a spicier version, add a pinch of red pepper flakes when sautéing the onions.

Nutrition

  • High in omega-3 fatty acids from the salmon
  • Good source of plant-based protein from lentils and chickpeas
  • Low glycemic impact due to the fiber content of legumes
  • Rich in minerals including iron, potassium and magnesium