- Food
- Salmon
- Mediterranean Salmon, Lentil & Chickpea Skillet
-
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